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Strength workout with core exercises
General
Intermediate
Exercise ball
Plan Details
The Strength workout with core exercises routine by averno is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Basic strength training along with core exercises. After 4-6 weeks of this do 2 weeks with drop sets on the weighted exercises. then 2 weeks of super sets. Then start over. After that switch the routine up as much or little as you feel necessary to keep from hitting the plateau. Remember muscle confusion spurs growth. For a more mass building workout increase the weights your lifting but only do 3-4 sets of 5-8 reps.The last set should be hard but not impossible.
Routine detail
Day 1
Lower Body
Est. 69 min
10 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Stability Ball Leg Lift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 20 Reps
Cable Seated Rotation (Stability Ball)
4 Sets x 10 Reps
Day 2
Cardio & Abs
Est. 55 min
5 exercises
Jump Rope
1 Set
Indoor Cycling
1 Set
Dumbbell Cobra (Stability Ball)
4 Sets x 15 Reps
Stability Ball Dumbbell Sit-Up
4 Sets x 15 Reps
Stability Ball Hand and Foot Exchange
4 Sets x 10 Reps
Day 3
Mixed upper & Lower Body
Est. 83 min
12 exercises
Barbell Lunge
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Decline Press (Stability Ball)
4 Sets x 10 Reps
Barbell Tricep Extension
4 Sets x 10 Reps
Barbell Squat to Shoulder Press
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Dumbbell Iron Cross
4 Sets x 8 Reps
Dumbbell Jump Squat
4 Sets x 8 Reps
Day 4
Cardio Only
Est. 48 min
2 exercises
Jump Rope
1 Set
Indoor Cycling
1 Set
Day 5
Upper Body
Est. 80 min
11 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Shoulder Press (Stability Ball)
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Stability Ball Back Extension
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 15 Reps
Pull-Up
4 Sets x 20 Reps
Cable Russian Twist (Stability Ball)
4 Sets x 10 Reps
Barbell Bradford Rocky Press
4 Sets x 8 Reps
Day 6
Cardio & Abs
Est. 77 min
7 exercises
Elliptical Training
1 Set
Jump Rope
1 Set
Pull-Up
4 Sets x 10 Reps
Stability Ball Cross-Leg Crunch
4 Sets x 40 Reps
Stability Ball Plank with Hip Abduction
4 Sets x 40 Reps
Stability Ball Hand and Foot Exchange
4 Sets x 10 Reps
Stability Ball Pull-In
4 Sets x 10 Reps
