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One Body Part Per Day
General
Intermediate
None
Plan Details
The One Body Part Per Day routine by BullDogRon is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest
Est. 85 min
5 exercises
Leverage Incline Chest Press
8 Sets x 22,12,18,15,15,15,13,15 Reps
Machine Fly
8 Sets x 30,30,30,24,30,24,30,26 Reps
Dumbbell Bench Press
8 Sets x 20,10,18,12,13,12,10,12 Reps
Cable Cross-Over
9 Sets x 22,15,18,12,15,12,15,15,10 Reps
Cable Lower Chest Raise
8 Sets x 15,4,15,7,15,15,15,8 Reps
Tue
Legs
Est. 108 min
10 exercises
Machine Seated Calf Raise
4 Sets x 25,30,20,22 Reps
machine squat
4 Sets x 12,20,20,20 Reps
Calf Press On Leg Press
4 Sets x 30,26,28,20 Reps
Machine Leg Press
4 Sets x 15,15,25,20 Reps
Machine Leg Extension
7 Sets x 9,10,9,20,10,10,10 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Single-Leg Extension
4 Sets x 30,30,24,20 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 15,16,15,15 Reps
Single Leg RDL
4 Sets x 30,30,30,35 Reps
Wed
Ab Cardio
Est. 240 min
9 exercises
Banded Pulldowns
3 Sets x 80,90,90 Reps
Dumbbell Tricep Kickback
3 Sets x 24,20,20 Reps
Rowing
1 Set
Crunch
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 15 Reps
Ski-Erg
3 Sets
Alternating Heel Touch
3 Sets x 60 Reps
Dumbbell Tricep Extension
3 Sets x 20 Reps
Assault Bike
3 Sets
Thu
Back & Traps
Est. 111 min
9 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 25,25,15,25,25 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Cable Seated Row
8 Sets x 10 Reps
Machine Seated Row
5 Sets x 20,20,17,20,25 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Upright Row
8 Sets x 10,20,20,15,15,15,15,15 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,15,12,12 Reps
Cable Tricep Pushdown (Rope)
8 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Fri
Rest Day
Est. 0 min
0 exercises
This day is empty
Sat
Arms
Est. 154 min
10 exercises
Preacher Curl Machine
8 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
8 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
8 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
8 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Bicep Drag Curl
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
8 Sets x 30,25,30,30,25,35,35,35 Reps
Dumbbell Supinated One-Arm Wrist Curl
8 Sets x 22,30,30,23,25,25,25,25 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 25,25,17,17 Reps
Sun
Shoulders
Est. 217 min
20 exercises
Dumbbell Seated Arnold Press
8 Sets x 10 Reps
Dumbbell Shoulder Shrug
6 Sets x 21,20,20,20,20,20 Reps
Machine Reverse Fly
6 Sets x 12,15,13,15,15,14 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10,12,12 Reps
Cable External Rotation
6 Sets x 15,15,12,12,12,12 Reps
Cable Internal Rotation
6 Sets x 15,15,12,12,12,12 Reps
Cable Upright Row
4 Sets x 25,16,12,11 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 20,14,16 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 12,11,6 Reps
EZ Bar Curl
3 Sets x 20,15,18 Reps
Dumbbell Tricep Extension
3 Sets x 40,21,22 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 40,40,50 Reps
Pull-Up
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 27,25,30 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Any
walking
Est. 123 min
2 exercises
Rowing
1 Set
Walking
1 Set
