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Asim's Routine
General
Intermediate
Machine strength
Plan Details
The Asim's Routine routine by HawkShark is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest // Back
Est. 129 min
9 exercises
Stationary Bike
1 Set
Pull-Up
3 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Push-Up
2 Sets x 100 Reps
Tue
Legs // Calves
Est. 113 min
7 exercises
Stationary Bike
1 Set
Machine Leg Extension
2 Sets x 25 Reps
Machine Leg Press
5 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Calf Press On Leg Press
6 Sets x 12 Reps
Wed
Cardio // Core
Est. 0 min
0 exercises
This day is empty
Thu
Shoulders // Calves // Core
Est. 118 min
8 exercises
Stationary Bike
1 Set
Dumbbell Reverse Fly
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Calf Press On Leg Press
6 Sets x 12 Reps
Fri
Arms // Core
Est. 153 min
11 exercises
Stationary Bike
1 Set
Barbell Curl
4 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Tricep Push-Up
2 Sets x 100 Reps
Dip
2 Sets x 100 Reps
Sat
Cardio
Est. 0 min
0 exercises
This day is empty
