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Getting Back Into It
General
Intermediate
Machine strength
Plan Details
The Getting Back Into It routine by Winbob is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Legs
Est. 111 min
9 exercises
Barbell Clean Deadlift
5 Sets x 10 Reps
Barbell Deep Squat
5 Sets x 10 Reps
Barbell Pin-Off Good Morning
5 Sets x 10 Reps
Hack Squat
5 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Day 2
Chest
Est. 72 min
7 exercises
Dumbbell Bench Press
5 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Chest Dip
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Straight Arm Crossover
4 Sets x 10 Reps
Day 3
Back
Est. 49 min
5 exercises
Machine Lat Pulldown
5 Sets x 10 Reps
Cable Upper Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Standing Cable Pull Over
3 Sets x 10 Reps
Day 4
Shoulders/Traps
Est. 48 min
6 exercises
Cable Circut Rotator Cuff Warm-Up
2 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Day 5
Arms
Est. 49 min
8 exercises
Barbell 21's/18's/15's
4 Sets x 7 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Cable High Curls
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 6
Cardio
Est. 108 min
5 exercises
Treadmill Running
1 Set
Step Machine
1 Set
Elliptical Training
1 Set
Indoor Cycling
1 Set
Walking
1 Set
