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Rewired
General
Intermediate
Machine strength
Plan Details
The Rewired routine by cer5153 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Last set, do as many as you can. Squat/Deadlift: 5lbs Bench/Press: 2.5lbs Add at every workout.
Routine detail
Mon
Shoulders
Est. 54 min
8 exercises
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Step Machine
1 Set
Tue
Arms
Est. 72 min
8 exercises
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 10 Reps
Reverse Forearm Scott Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Step Machine
1 Set
Wed
Chest
Est. 40 min
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Iso Incline Press
3 Sets x 5 Reps
Dumbbell Incline Fly
5 Sets x 8 Reps
Dumbbell Hex Press
5 Sets x 8 Reps
Hanging Leg Raise
5 Sets x 8 Reps
Cable One Arm Fly
3 Sets x 8 Reps
Thu
Back
Est. 78 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Machine Seated Row
5 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Hex Bar Deadlift
5 Sets x 5 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Step Machine
1 Set
Fri
Legs
Est. 53 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Single-Leg Press
5 Sets x 6 Reps
Calf Press On Leg Press
5 Sets x 25 Reps
Machine Leg Press
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Step Machine
1 Set
Sat
Supplemental
Est. 148 min
28 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Cable Crunch Kneeling Rotation
3 Sets x 10 Reps
Hanging Knee Raise (Rotational)
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Deep Push-Up
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Scott Curl
3 Sets x 8 Reps
Isolation Bicep Curl
3 Sets x 8 Reps
Reverse Forearm Scott Curl
3 Sets x 8 Reps
Weight Plate Forearm Curl
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Hex Bar Shoulder Shrug
3 Sets x 8 Reps
Landmine 180s
3 Sets x 8 Reps
Landmine Chest Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
