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All in one
General
Intermediate
Body
Plan Details
The All in one routine by Fuusik is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth.
Routine detail
Day 1
Running
Est. 82 min
7 exercises
Running
1 Set
Quadricep Stretch
2 Sets x 10 Reps
Wall Calf Stretch
2 Sets x 10 Reps
World's Greatest Stretch
2 Sets x 10 Reps
Seated Floor Hamstring Stretch
2 Sets x 10 Reps
90/90 Hamstring Stretch
2 Sets x 10 Reps
Butterfly stretch
1 Set
Day 2
Chest and Triceps
Est. 96 min
19 exercises
Rowing
1 Set
Dynamic Chest Stretch
1 Set x 10 Reps
Tricep Stretch
2 Sets x 10 Reps
Shoulder Stretch
2 Sets x 10 Reps
Seated Hamstring Stretch
1 Set x 10 Reps
Band Seated Calf Stretch
2 Sets x 10 Reps
Butterfly stretch
1 Set
Barbell Bench Press
5 Sets x 12,12,8,8,8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Upward Stretch
1 Set
Upper Back Stretch
1 Set
Day 3
Legs and Abs
Est. 101 min
16 exercises
Treadmill Running
1 Set
Barbell Squat
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Calf Press On Leg Press
5 Sets x 10 Reps
Barbell Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Plank
2 Sets
Quadricep Stretch
2 Sets x 10 Reps
Wall Calf Stretch
2 Sets x 10 Reps
World's Greatest Stretch
2 Sets x 10 Reps
Seated Floor Hamstring Stretch
2 Sets x 10 Reps
90/90 Hamstring Stretch
2 Sets x 10 Reps
Butterfly stretch
1 Set
Day 4
Cycling
Est. 82 min
7 exercises
Indoor Cycling
1 Set
Quadricep Stretch
2 Sets x 10 Reps
Wall Calf Stretch
2 Sets x 10 Reps
World's Greatest Stretch
2 Sets x 10 Reps
Seated Floor Hamstring Stretch
2 Sets x 10 Reps
90/90 Hamstring Stretch
2 Sets x 10 Reps
Butterfly stretch
1 Set
Day 5
Back and Abs
Est. 97 min
19 exercises
Rowing
1 Set
Dynamic Chest Stretch
1 Set x 10 Reps
Tricep Stretch
2 Sets x 10 Reps
Shoulder Stretch
2 Sets x 10 Reps
Seated Hamstring Stretch
1 Set x 10 Reps
Band Seated Calf Stretch
2 Sets x 10 Reps
Butterfly stretch
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Upward Stretch
1 Set
Upper Back Stretch
1 Set
Day 6
Biceps and Shoulders
Est. 98 min
19 exercises
Rowing
1 Set
Dynamic Chest Stretch
1 Set x 10 Reps
Tricep Stretch
2 Sets x 10 Reps
Shoulder Stretch
2 Sets x 10 Reps
Seated Hamstring Stretch
1 Set x 10 Reps
Band Seated Calf Stretch
2 Sets x 10 Reps
Butterfly stretch
1 Set
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Plank
1 Set
Upward Stretch
1 Set
Upper Back Stretch
1 Set
Day 7
Yoga or boxing
Est. 123 min
2 exercises
Yoga
1 Set
Boxing
1 Set
