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My routine
General
Intermediate
Machine strength
Plan Details
The My routine routine by rcassino is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Push 2
Est. 26 min
9 exercises
Barbell Incline Bench Press
2 Sets x 7 Reps
Dumbbell Bench Press
2 Sets x 7 Reps
Leverage Decline Chest Press
2 Sets x 7 Reps
Machine Fly
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 7 Reps
Cable Upright Row
2 Sets x 7 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Barbell Tricep Extension (Supine)
2 Sets x 7 Reps
Dumbbell Seated One-Arm Tricep Extension
2 Sets x 10 Reps
Day 1
Push 1
Est. 25 min
9 exercises
Barbell Bench Press
2 Sets x 7 Reps
Dumbbell Incline Bench Press
2 Sets x 7 Reps
Dips
2 Sets x 7 Reps
Machine Fly
2 Sets x 10 Reps
Barbell Shoulder Press
2 Sets x 7 Reps
Cable Upright Row
2 Sets x 7 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 7 Reps
Dumbbell Seated Tricep Press
2 Sets x 10 Reps
Day 2
Pull 1
Est. 22 min
8 exercises
Barbell Deadlift
2 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 7 Reps
Cable Seated Row
2 Sets x 7 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 7 Reps
T Bar Row
2 Sets x 7 Reps
Machine Reverse Fly
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 7 Reps
EZ Bar Curl
2 Sets x 7 Reps
Day 2
Pull 2
Est. 22 min
8 exercises
Barbell Deadlift
2 Sets x 7 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 7 Reps
Cable Seated Row
2 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 7 Reps
T Bar Row
2 Sets x 7 Reps
Machine Reverse Fly
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 7 Reps
Preacher Curl Machine
2 Sets x 7 Reps
Day 3
Legs 2
Est. 20 min
7 exercises
Barbell Squat
2 Sets x 7 Reps
Hack Squat
2 Sets x 7 Reps
Machine Leg Press
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 7 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Machine Calf Raise
2 Sets x 10 Reps
Day 3
Legs 1
Est. 20 min
7 exercises
Barbell Squat
2 Sets x 7 Reps
Machine Leg Press
2 Sets x 10 Reps
Hack Squat
2 Sets x 7 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 7 Reps
Machine Calf Raise
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
