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Training for real now
General
Intermediate
Body
Plan Details
The Training for real now routine by nmadeira is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Full body toning and muscle building.
Routine detail
Day 1
Week 1/3 Day 1
Est. 98 min
10 exercises
Barbell Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Plank
2 Sets
Leg Raise
2 Sets x 25 Reps
Crunch
2 Sets x 40 Reps
Elliptical Training
1 Set
Day 2
Week 1/3 Day 2
Est. 120 min
13 exercises
Crunch
2 Sets x 40 Reps
Elliptical Training
1 Set
Leg Raise
2 Sets x 25 Reps
Barbell Deadlift
4 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Plank
2 Sets
Day 3
Week 1/3 Day 3
Est. 94 min
10 exercises
Crunch
2 Sets x 40 Reps
Elliptical Training
1 Set
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Plank
2 Sets
Leg Raise
2 Sets x 25 Reps
Day 4
Week 2/4 Day 1
Est. 98 min
10 exercises
Elliptical Training
1 Set
Barbell Squat
4 Sets x 10 Reps
Barbell Step-Up
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Plank
2 Sets
Leg Raise
2 Sets x 25 Reps
Crunch
2 Sets x 40 Reps
Day 5
Week 2/4 Day 2
Est. 96 min
10 exercises
Barbell Romanian Deadlift
4 Sets x 10 Reps
Dumbbell Single-Leg Squat
4 Sets x 10 Reps
Dumbbell Arnold Press (Stability Ball)
4 Sets x 10 Reps
Weight Plate Front Raise
4 Sets x 10 Reps
Dumbbell Posterior Fly on Stability Ball
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Plank
2 Sets
Leg Raise
2 Sets x 25 Reps
Crunch
2 Sets x 40 Reps
Elliptical Training
1 Set
Day 6
Week 2/4 Day 3
Est. 104 min
11 exercises
Crunch
2 Sets x 40 Reps
Elliptical Training
1 Set
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Machine Inverted Row
4 Sets x 10 Reps
Cable Rope Lat Pulldown
4 Sets x 10 Reps
Plank
2 Sets
Leg Raise
2 Sets x 25 Reps
Barbell Front Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
