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Building A Foundation Exercise Training
General
Intermediate
Machine strength
Plan Details
The Building A Foundation Exercise Training routine by danimal009 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Building a Foundation Exercise Program
Routine detail
Day 1
Workout #1
Est. 138 min
15 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Pullover and Press
4 Sets x 8 Reps
Smith Machine Decline Bench Press
4 Sets x 8 Reps
Smith Machine Decline Bench Press (Close Grip)
4 Sets x 8 Reps
Chin-Up with Knee Raise
1 Set x 50 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Dual Cable Triceps Extension
4 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Single-Leg Curl
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Indoor Cycling
1 Set
Crunch
5 Sets x 25 Reps
Day 2
Workout #2
Est. 167 min
19 exercises
Cable Seated Shoulder Press
4 Sets x 8 Reps
Barbell Alternating Press
4 Sets x 8 Reps
Dumbbell Alternating Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Cable Rope Lat Pulldown
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Leverage Machine High Row
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Seated Curl
4 Sets x 8 Reps
Barbell Curl (Close Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Machine Assisted Dip
4 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Elliptical Training
1 Set
Crunch
5 Sets x 25 Reps
Day 3
Workout #1 (W/Dumbbells)
Est. 128 min
14 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Cable Decline Press
4 Sets x 8 Reps
Cable Incline Press
4 Sets x 8 Reps
Chin-Up with Knee Raise
1 Set x 50 Reps
Cable Standing Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Squat
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Single-Leg Curl
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Indoor Cycling
1 Set
Crunch
5 Sets x 25 Reps
Day 4
Workout #2 (W/Dumbbells)
Est. 122 min
14 exercises
Dumbbell Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Shoulder Press
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Cable Wrist Curl
4 Sets x 8 Reps
Cable One-Arm Reverse Curl
4 Sets x 8 Reps
Elliptical Training
1 Set
Crunch
5 Sets x 25 Reps
Day 5
Workout #1
Est. 183 min
15 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Pullover and Press
4 Sets x 8 Reps
Smith Machine Decline Bench Press
4 Sets x 8 Reps
Smith Machine Decline Bench Press (Close Grip)
4 Sets x 8 Reps
Chin-Up with Knee Raise
1 Set x 50 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Dual Cable Triceps Extension
4 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Single-Leg Curl
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Indoor Cycling
1 Set
Crunch
5 Sets x 25 Reps
Day 6
Workout#2
Est. 207 min
19 exercises
Cable Seated Shoulder Press
4 Sets x 8 Reps
Barbell Alternating Press
4 Sets x 8 Reps
Dumbbell Alternating Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Cable Rope Lat Pulldown
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Leverage Machine High Row
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Seated Curl
4 Sets x 8 Reps
Barbell Curl (Close Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Machine Assisted Dip
4 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Elliptical Training
1 Set
Crunch
4 Sets x 8 Reps
