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one group a day
General
Intermediate
Machine strength
Plan Details
The one group a day routine by jbrezzy1218 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
chest
Est. 69 min
6 exercises
Dumbbell Bench Press
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Decline Bench Press
5 Sets x 5 Reps
Dumbbell Fly
3 Sets x 8 Reps
Tue
back
Est. 58 min
7 exercises
T Bar Row
5 Sets x 5 Reps
Machine Lat Pulldown (Reverse Grip)
5 Sets x 5 Reps
Machine Vertical Row (Close Grip)
5 Sets x 5 Reps
Leverage Machine Iso Row
5 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 5 Reps
Cable Grip Lat Pulldown (Narrow Grip)
5 Sets x 5 Reps
Wed
legs
Est. 61 min
7 exercises
Barbell 1/2 Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Thu
shoulders
Est. 67 min
6 exercises
Smith Machine Shoulder Press
5 Sets x 5 Reps
Smith Machine Upright Row
5 Sets x 5 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Smith Machine Shrug
5 Sets x 5 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Fri
arms
Est. 74 min
9 exercises
Dumbbell Alternating Preacher Curl
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Dumbbell Alternating Seated Curl
5 Sets x 5 Reps
Barbell Tricep Extension (Supine)
5 Sets x 5 Reps
Dumbbell Reverse Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
5 Sets x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 5 Reps
Dip
3 Sets x 8 Reps
