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Consistant Routine
General
Intermediate
Machine strength
Plan Details
The Consistant Routine routine by riccio.steven is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Legs
Est. 66 min
9 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 6 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Barbell Pin-Off Good Morning
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Kettlebell Front Squat
3 Sets x 12 Reps
Barbell Single-Leg Squat
3 Sets x 12 Reps
Day 2
Shoulders and arms
Est. 104 min
14 exercises
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Barbell Push Press
3 Sets x 12 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Kettlebell Sumo High Pull
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable Shrug
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Day 3
Back and Biceps
Est. 85 min
11 exercises
Machine Assisted Chin-Up
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Cable Rope Seated Crossover Row
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Day 4
Chest and Triceps
Est. 86 min
12 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Machine Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 12 Reps
Tricep Push-Up
3 Sets x 10 Reps
Day 8
Full body & cardio
Est. 119 min
9 exercises
Decline Crunch
3 Sets x 12 Reps
Step Machine
1 Set
Pull-Up (Hammer Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Dumbbell Dublin Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
