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no nonsense
General
Intermediate
Machine strength
Plan Details
The no nonsense routine by jmoney25 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
found in Beverly international!!! looks fun
Routine detail
Mon
Back/Traps
Est. 32 min
5 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
V-Bar Close grip Pull downs
3 Sets x 8 Reps
Tue
Chest/Calves
Est. 41 min
6 exercises
Smith Machine Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Calf Raise
4 Sets
Machine Seated Calf Raise
4 Sets
Wed
1st Leg Day
Est. 40 min
5 exercises
Smith Machine Squat
7 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Thu
Bicep/Triceps
Est. 42 min
6 exercises
Barbell Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Fri
rest
Est. 0 min
0 exercises
This day is empty
Sat
Shoulders/Traps/Calves
Est. 48 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Sun
2nd Leg Day
Est. 32 min
4 exercises
Machine Leg Extension
3 Sets x 10 Reps
Smith Machine Squat
5 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
