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week 1/2
General
Intermediate
Machine strength
Plan Details
The week 1/2 routine by Tomyossowski is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
chest
Est. 51 min
6 exercises
Machine Bench Press
4 Sets x 10 Reps
Barbell Pullover and Press
4 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
wide use
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 12 Reps
Day 2
shoulder
Est. 64 min
7 exercises
Smith Machine Upright Row
4 Sets x 10 Reps
Dumbbell Seated Alternating Front Raise
4 Sets x 6 Reps
Machine Reverse Fly
3 Sets x 6 Reps
Leverage Shoulder Press
3 Sets x 6 Reps
Dumbbell Hammer Shoulder Press
4 Sets x 10 Reps
shrugs
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 4 Reps
Day 4
tri
Est. 58 min
6 exercises
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Cable One-Arm Tricep Extension
4 Sets x 6 Reps
Dumbbell Incline Tricep Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 6 Reps
Machine Seated Tricep Dip
4 Sets x 6 Reps
Day 5
back
Est. 45 min
5 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable One-Arm Row
3 Sets x 6 Reps
Machine Lat Pulldown
4 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Day 8
bi
Est. 53 min
6 exercises
Preacher Curl Machine
4 Sets x 10 Reps
Cable One-Arm High Curl
4 Sets x 6 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Cable Incline Bicep Curl
3 Sets x 6 Reps
Dumbbell Bicep Curl (Supine Wide Grip)
3 Sets x 6 Reps
super squat
4 Sets x 10 Reps
