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Rex's Program
General
Intermediate
Machine strength
Plan Details
The Rex's Program routine by Orange234 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Quads, Glutes and some Hamstrings
Est. 130 min
10 exercises
Dumbbell Lunge
6 Sets x 15 Reps
Hack Squat
6 Sets x 10 Reps
Barbell Front Squat
6 Sets x 12 Reps
Smith Machine Squat
6 Sets x 12 Reps
Barbell Squat
6 Sets x 12 Reps
Machine Leg Press
6 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
6 Sets x 12 Reps
Smith Machine Front Squat
6 Sets x 12 Reps
Day 2
Triceps and Delts
Est. 106 min
8 exercises
Dip
6 Sets x 20 Reps
Dumbbell Seated Shoulder Press
6 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
6 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
6 Sets x 10 Reps
Machine Shoulder Press
6 Sets x 10 Reps
Barbell Rear Military Press
6 Sets x 10 Reps
Cable Reverse Fly
6 Sets x 10 Reps
Day 3
Chest & Biceps
Est. 146 min
11 exercises
Dumbbell Incline Bench Press
6 Sets x 11 Reps
Barbell Curl
6 Sets x 10 Reps
Dumbbell Incline Fly
6 Sets x 12 Reps
Dumbbell Incline Curl
6 Sets x 10 Reps
Leverage Chest Press
6 Sets x 12 Reps
Leverage Incline Chest Press
6 Sets x 12 Reps
Cable Mid Chest Crossover
6 Sets x 12 Reps
Cable Standing Curl
6 Sets x 10 Reps
Barbell Preacher Curl
6 Sets x 10 Reps
Preacher Curl Machine
6 Sets x 10 Reps
Machine Fly
6 Sets x 12 Reps
Day 4
Hamstrings & Glutes
Est. 113 min
7 exercises
Dumbbell Lunge
8 Sets x 15 Reps
Machine Leg Curl (Prone)
6 Sets x 12 Reps
Machine Seated Leg Curl
6 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
6 Sets x 20 Reps
Bench Crunch
6 Sets x 20 Reps
Parallel Bar Leg Raise
6 Sets x 20 Reps
Machine Ab Crunch
6 Sets x 20 Reps
Day 5
Back and Delts
Est. 142 min
13 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Machine Back Extension
5 Sets x 15 Reps
Machine Shoulder Press
5 Sets x 12 Reps
Cable Reverse Fly
5 Sets x 12 Reps
Cable Upright Row
5 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Machine Seated Row
5 Sets x 12 Reps
Machine Deltoid Raise
5 Sets x 12 Reps
T Bar Row
5 Sets x 12 Reps
