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Intermediate Home Gym Routine (READ DESCRIPTION)
General
Intermediate
Barbell
Plan Details
The Intermediate Home Gym Routine (READ DESCRIPTION) routine by thebrownwelsh is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This intermediate weight lifting and mild cardio routine is focused on lifting heavier weights and performing exercises that target muscle growth as well as keeping your heart rate up through sporadic cardio. It's a 7 day *suggestion*, but only 3-4 days of strength training with "rest" days comprising of just pull ups and jump rope (where you jump rope for 60 seconds as your "rest" period in between each set)... and Saturday is only in there for when you're feeling ambitious.
Routine detail
Mon
Biceps and Shoulders
Est. 60 min
9 exercises
Barbell Shrug
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Tue
Pull Ups + Jump Rope
Est. 13 min
2 exercises
Pull-Up
8 Sets x 2 Reps
Jump Rope
1 Set
Wed
Chest and Triceps
Est. 59 min
9 exercises
Barbell Bench Press
5 Sets x 12,12,8,8,8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Thu
Pull Ups + Jump Rope
Est. 13 min
2 exercises
Pull-Up
8 Sets x 2 Reps
Jump Rope
1 Set
Fri
Back and Abs
Est. 61 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Air Bike
3 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Leg Raise
3 Sets x 20 Reps
Sat
Legs and Abs
Est. 60 min
9 exercises
Machine Leg Extension
3 Sets x 8 Reps
Crunch
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Plank
3 Sets
Sun
Pull Ups + Jump Rope
Est. 13 min
2 exercises
Pull-Up
8 Sets x 2 Reps
Jump Rope
1 Set
