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Joe knows
General
Intermediate
Machine strength
Plan Details
The Joe knows routine by terrychorri84 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 32 min
4 exercises
Barbell Bench Press
5 Sets x 10,6,6,4,12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Day 2
Back
Est. 37 min
5 exercises
Barbell Bent-Over Row
5 Sets x 10,8,6,6,15 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Pull-Up
2 Sets x 20 Reps
Day 3
Shoulders
Est. 43 min
5 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10,8,6,12 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Cable Front Raise
3 Sets x 12 Reps
Day 4
Legs
Est. 44 min
6 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 10,8,6,20 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 10,8,6,10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Day 5
Arms
Est. 59 min
8 exercises
Dumbbell Seated Tricep Press
4 Sets x 12,10,8,10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,6 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Barbell Curl
4 Sets x 10,8,6,12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
