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First one
General
Intermediate
Machine strength
Plan Details
The First one routine by AhmedKhazaal is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
heavy lifting 1
Est. 57 min
11 exercises
Barbell Bench Press
2 Sets x 10 Reps
Barbell Squat
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Elevated Row
2 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
overhead press
2 Sets x 10 Reps
Decline Crunch
2 Sets x 10 Reps
Cable Side Bend
2 Sets x 10 Reps
Day 2
lifting and cardio 1
Est. 81 min
9 exercises
Machine Fly
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 10 Reps
Dumbbell Concentration Curl
1 Set x 10 Reps
Dumbbell Shoulder Shrug
1 Set x 10 Reps
Decline Crunch
2 Sets x 10 Reps
Cable Side Bend
2 Sets x 10 Reps
Treadmill Running
1 Set
Day 3
heavy lifting 2
Est. 76 min
12 exercises
Machine Fly
2 Sets x 10 Reps
Cable Cross-Over
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Preacher Curl Machine
2 Sets x 10 Reps
Smith Machine Shrug
2 Sets x 10 Reps
Machine Ab Crunch
2 Sets x 10 Reps
Decline Crunch
2 Sets x 10 Reps
Treadmill Running
1 Set
Day 4
lifting and cardio 2
Est. 79 min
9 exercises
Barbell Bench Press
2 Sets x 10 Reps
Barbell Deadlift
1 Set x 10 Reps
Barbell Shrug
1 Set x 10 Reps
Calf Press On Leg Press
2 Sets x 10 Reps
Preacher Curl Machine
1 Set x 10 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 10 Reps
Machine Ab Crunch
2 Sets x 10 Reps
Decline Crunch
2 Sets x 10 Reps
Stationary Bike
1 Set
Day 5
lifting and cardio 3
Est. 82 min
9 exercises
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 10 Reps
Preacher Curl Machine
1 Set x 10 Reps
Machine Reverse Fly
1 Set x 10 Reps
Machine Ab Crunch
2 Sets x 10 Reps
Cable Wood Chop
2 Sets x 10 Reps
Elliptical Training
1 Set
