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Fall 2015 Workout
General
Intermediate
Machine strength
Plan Details
The Fall 2015 Workout routine by m.baldwin1987 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest Day
Est. 44 min
5 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Tue
Biceps/Triceps
Est. 50 min
6 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Wed
Back Day
Est. 44 min
5 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Thu
Leg Day
Est. 50 min
6 exercises
Machine Single-Leg Press
4 Sets x 12 Reps
Bodyweight Lunge
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Fri
Shoulder Day
Est. 43 min
5 exercises
Dumbbell Alternating Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Cable External Rotation
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
