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Total Body Workout level 1
General
Intermediate
Machine strength
Plan Details
The Total Body Workout level 1 routine by dj43cgl is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest
Est. 65 min
7 exercises
Cable Cross-Over
4 Sets x 20 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Reverse Bench Press (Wide Grip)
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 20 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Wed
Back
Est. 71 min
8 exercises
Chin-Up with Knee Raise
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 20 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 20 Reps
Thu
Arms
Est. 125 min
13 exercises
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Seated Curl
4 Sets x 12 Reps
EZ Bar Close Grip Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 20 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 20 Reps
Weighted Tricep Dip
4 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 20 Reps
Dumbbell Tricep Extension
4 Sets x 20 Reps
Sat
shoulders
Est. 84 min
9 exercises
Dumbbell Alternating Deltoid Raise
4 Sets x 20 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 20 Reps
Barbell Shrug
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 20 Reps
Barbell Upright Row
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Single-Leg Donkey Calf Raise
4 Sets x 15 Reps
Sun
Legs
Est. 94 min
10 exercises
Dumbbell Lunge
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Smith Machine Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Glute Kickback (Kneeling)
4 Sets x 10 Reps
