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?The?’s
AUDIO TIP
General
Intermediate
None
Plan Details
The ?The?’s routine by jdt1103 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Shoulder
Est. 0 min
7 exercises
Arm Circles
1 Set x 8 Reps
Cable Front Raise
2 Sets x 10 Reps
Cable One-Arm Lateral Raise
2 Sets x 10,6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8,6,6 Reps
Leverage Shoulder Press
3 Sets x 10,7,4 Reps
Trap Bar Shrugs
3 Sets x 10,10,7 Reps
Cable Reverse Fly
3 Sets x 10,10,7 Reps
Day 2
Back
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 11,9,7,6 Reps
Cable Rope Face Pull
3 Sets x 12,12,10 Reps
Cable Rope Seated Row
3 Sets x 8,8,5 Reps
Leverage Machine High Row
4 Sets x 11,10,6,4 Reps
Dumbbell Incline Curl
3 Sets x 10,10,5 Reps
Dumbbell One-Arm Row
3 Sets x 10,8,4 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Barbell Reverse Curl
2 Sets x 6,5 Reps
Day 3
Abs & Legs
Est. 0 min
8 exercises
Leg Raise
3 Sets x 13,10,10 Reps
Decline Crunch
3 Sets x 12,15,15 Reps
Dumbbell Side Bend
3 Sets x 15,11,8 Reps
Dumbbell Walking Lunge
2 Sets x 10,7 Reps
Dumbbell Seated Calf Raise
3 Sets x 30,25,11 Reps
Machine Single-Leg Extension
4 Sets x 10,10,10,8 Reps
Machine Seated Leg Curl
3 Sets x 10,8,7 Reps
Hack Squat (Narrow Stance)
3 Sets x 10 Reps
Day 4
Chest
Est. 0 min
8 exercises
Cable Tricep Pushdown (V-Bar)
4 Sets x 12,12,10,8 Reps
Dumbbell Incline Bench Press
3 Sets x 8,7,6 Reps
Dumbbell Fly
3 Sets x 10,8,6 Reps
Dumbbell Bench Press
3 Sets x 8,6,4 Reps
Machine Fly
3 Sets x 8,6,6 Reps
Leverage Decline Chest Press
4 Sets x 10,8,6,4 Reps
Machine Incline Chest Press
3 Sets x 6,6,5 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 6,5 Reps
Day 5
SQUAT PARTY
Est. 0 min
1 exercise
Barbell Squat
3 Sets x 8 Reps
