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2336
General
Intermediate
Machine strength
Plan Details
The 2336 routine by muddytrail is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
three day workout with two day abs
Routine detail
Mon
chest and triceps
Est. 73 min
10 exercises
Walking
1 Set
Treadmill Running
1 Set
Bench Push-Up
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Tue
abs and cardio
Est. 72 min
8 exercises
Walking
1 Set
Treadmill Running
1 Set
Air Bike
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Plank
3 Sets
Parallel Bar Hip Raise
3 Sets x 10 Reps
Indoor Cycling
1 Set
Wed
back and biceps
Est. 74 min
10 exercises
Walking
1 Set
Treadmill Running
1 Set
Machine Assisted Pull-Up
3 Sets x 10 Reps
Smith Machine Good Morning
3 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Thu
abs and cardio
Est. 72 min
8 exercises
Walking
1 Set
Treadmill Running
1 Set
Air Bike
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Plank
3 Sets
Parallel Bar Leg Raise
3 Sets x 10 Reps
Indoor Cycling
1 Set
Fri
legs and shoulder
Est. 73 min
10 exercises
Walking
1 Set
Treadmill Running
1 Set
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Sat
rest day
Est. 0 min
0 exercises
This day is empty
Sun
rest day
Est. 0 min
0 exercises
This day is empty
Any
stretch
Est. 45 min
9 exercises
Hip Stretch
3 Sets x 8 Reps
Band Seated Calf Stretch
3 Sets x 8 Reps
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
Back Stretch
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Tricep Side Stretch
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
World's Greatest Stretch
3 Sets x 8 Reps
