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The Al Udeid lift/cardio program
General
Intermediate
Machine strength
Plan Details
The The Al Udeid lift/cardio program routine by Champbaily is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest/Triceps
Est. 58 min
9 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Decline Press
3 Sets x 10 Reps
Barbell Incline Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Day 2
Cardio/Abs
Est. 86 min
10 exercises
Running
1 Set
Swimming
1 Set
Bench Weighted Decline Crunch
1 Set x 25 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 10 Reps
Weight Plate Russian Twist
1 Set x 50 Reps
Oblique Crunch
1 Set x 50 Reps
Air Bike
1 Set x 50 Reps
Plank
1 Set
Jump Rope
1 Set
Day 3
Back/Bicep/Forearm
Est. 75 min
12 exercises
T Bar Row
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Rear Row (Prone)
3 Sets x 10 Reps
Dumbbell Bicep Curl (Supine)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
Day 4
Cardio/Abs
Est. 86 min
10 exercises
Running
1 Set
Swimming
1 Set
Bench Weighted Decline Crunch
1 Set x 25 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 10 Reps
Weight Plate Russian Twist
1 Set x 50 Reps
Oblique Crunch
1 Set x 50 Reps
Air Bike
1 Set x 50 Reps
Plank
1 Set
Jump Rope
1 Set
Day 5
Legs/Shoulder
Est. 62 min
10 exercises
Barbell Rear Military Press
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 10 Reps
Day 6
Cardio/Abs
Est. 86 min
10 exercises
Running
1 Set
Swimming
1 Set
Bench Weighted Decline Crunch
1 Set x 25 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 10 Reps
Weight Plate Russian Twist
1 Set x 50 Reps
Oblique Crunch
1 Set x 50 Reps
Air Bike
1 Set x 50 Reps
Plank
1 Set
Jump Rope
1 Set
