Loading...
New Workout
General
Advanced
Machine strength
Plan Details
The New Workout routine by chulaka1986 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Chest
Est. 73 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dips
4 Sets x 10 Reps
Tue
Shoulders
Est. 53 min
6 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell Military Press (Seated)
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Alternating Front Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Wed
Arms
Est. 63 min
7 exercises
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Peak Curls
4 Sets x 10 Reps
Thu
Back
Est. 93 min
7 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Machine Assisted Pull-Up (Hammer Grip)
4 Sets x 50 Reps
Machine Assisted Pull-Up
4 Sets x 50 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Cable Rope Seated Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Fri
Legs
Est. 63 min
7 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Front Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Sat
Abs
Est. 49 min
6 exercises
Sit-Up
4 Sets x 10 Reps
Bench Leg Raise (Supine)
4 Sets x 10 Reps
Bench Crunch
4 Sets x 10 Reps
Weighted Trunk Rotation
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
