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Deluxe
General
Intermediate
Machine strength
Plan Details
The Deluxe routine by pacmeister is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Bröst Armar Ben/mage Rygg Axlar
Routine detail
Day 1
Biceps & Triceps
Est. 60 min
8 exercises
Dip
4 Sets x 6 Reps
Barbell Curl
4 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 15 Reps
Day 2
Chest
Est. 41 min
6 exercises
Barbell Bench Press
4 Sets x 6 Reps
Push-Up
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Day 3
Ben & Mage
Est. 43 min
5 exercises
Barbell Deep Squat
6 Sets x 10 Reps
Machine Leg Extension
4 Sets x 6 Reps
Machine Leg Curl (Prone)
4 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 20 Reps
Day 4
Rygg
Est. 46 min
7 exercises
Back Hyperextension
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Barbell Incline Row (Reverse Grip)
3 Sets x 8 Reps
Day 5
Axlar
Est. 37 min
6 exercises
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 6 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
