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Elite
General
Intermediate
Barbell
Plan Details
The Elite routine by avtuly is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
T-1
Est. 65 min
7 exercises
Chin-Up (Close Grip)
3 Sets x 7 Reps
Dumbbell Rear Deltoid Row
3 Sets x 7 Reps
Pull-Up
3 Sets x 7 Reps
Barbell Upright Row
3 Sets x 7 Reps
Cable Shoulder Extension
3 Sets x 7 Reps
Barbell Bent-Over Row
3 Sets x 7 Reps
Dumbbell Bent-Over Raise
3 Sets x 7 Reps
Day 2
T-2
Est. 66 min
7 exercises
Barbell Bench Press
3 Sets x 7 Reps
Dumbbell Lateral Raise
3 Sets x 7 Reps
Dumbbell Incline Bench Press
3 Sets x 7 Reps
Dumbbell Seated Shoulder Press
3 Sets x 7 Reps
Barbell Incline Bench Press
3 Sets x 7 Reps
Barbell Military Press
3 Sets x 7 Reps
Dumbbell Bench Press
3 Sets x 7 Reps
Day 3
T-3
Est. 82 min
9 exercises
Air Bike
3 Sets x 7 Reps
Barbell Deep Squat
3 Sets x 7 Reps
Barbell Deadlift
3 Sets x 7 Reps
Machine Leg Press
3 Sets x 7 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 7 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 7 Reps
Barbell Seated Calf Raise
3 Sets x 7 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 7 Reps
Hanging Leg Raise
3 Sets x 7 Reps
Day 4
T-4
Est. 84 min
9 exercises
Dumbbell Seated Bicep Curl
3 Sets x 7 Reps
Barbell Tricep Extension (Supine)
3 Sets x 7 Reps
Barbell Bench Press (Close Grip)
3 Sets x 7 Reps
Dumbbell Incline Curl
3 Sets x 7 Reps
Barbell Reverse Curl
3 Sets x 7 Reps
Barbell Curl
3 Sets x 7 Reps
Barbell Tricep Press (Supine)
3 Sets x 7 Reps
Dumbbell Hammer Curl
3 Sets x 7 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 7 Reps
