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Richelie Tiu
General
Intermediate
Machine strength
Plan Details
The Richelie Tiu routine by larrylance is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Ladies 5 day workout with Cardio Low Impact on Sat & Sun.....
Routine detail
Mon
Chest
Est. 64 min
10 exercises
Machine Fly
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Tue
Legs
Est. 65 min
10 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Wed
Triceps & Biceps
Est. 63 min
10 exercises
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Machine Hammer Curl
3 Sets x 8 Reps
Thu
Shoulders
Est. 64 min
10 exercises
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Kettlebell Alternating Hang Clean
3 Sets x 8 Reps
Kettlebell Jerk
3 Sets x 8 Reps
Kettlebell Push Press
3 Sets x 8 Reps
Weight Plate High Front Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Fri
Back
Est. 65 min
10 exercises
Machine Assisted Chin-Up
3 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Sat
Low-Impact Cardio
Est. 69 min
3 exercises
Elliptical Training
1 Set
Step Machine
1 Set
Machine Ab Crunch
3 Sets x 8 Reps
Sun
Low-Impact Cardio
Est. 69 min
3 exercises
Walking
1 Set
Indoor Cycling
1 Set
Machine Ab Crunch
3 Sets x 8 Reps
