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Complete Core & Strength
General
Intermediate
Body
Plan Details
The Complete Core & Strength routine by zak2 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a full body workout designed to expand all of the core muscle groups.
Routine detail
Day 1
Chest
Est. 88 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Decline Fly
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Air Bike
3 Sets x 60 Reps
Crunch
3 Sets x 60 Reps
Frog Sit-Up
3 Sets x 30 Reps
Day 2
Back
Est. 81 min
10 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Good Morning
4 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 25 Reps
Windshield Wipers
3 Sets x 25 Reps
Reverse Crunch
3 Sets x 25 Reps
Day 3
Legs
Est. 97 min
11 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 25 Reps
Weight Plate Russian Twist
3 Sets x 25 Reps
Weighted Trunk Rotation
3 Sets x 50 Reps
Day 4
Shoulders
Est. 85 min
10 exercises
Barbell Clean and Jerk
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 15 Reps
Leg Raise
3 Sets x 60 Reps
Oblique Crunch
3 Sets x 25 Reps
Day 5
Arms
Est. 86 min
10 exercises
Barbell Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Barbell Reverse Curl
4 Sets x 15 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 15 Reps
