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Week 1
General
Intermediate
Machine strength
Plan Details
The Week 1 routine by RhysBalme is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Back and biceps
Est. 70 min
13 exercises
Rowing
1 Set
Machine Assisted Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Deadlift
1 Set x 15 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 6 Reps
Back Hyperextension
2 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Treadmill Running
1 Set
Walking
1 Set
Tue
Shoulders and core
Est. 59 min
8 exercises
Walking
1 Set
Treadmill Running
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Elliptical Training
1 Set
Thu
Core and cardio
Est. 55 min
9 exercises
Walking
1 Set
Treadmill Running
1 Set
Decline Bench Leg Raise with Hip Thrust
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Plank
3 Sets
Side Bridge
3 Sets
Scissor Kick
3 Sets x 12 Reps
Elliptical Training
1 Set
Walking
1 Set
Fri
Legs
Est. 69 min
11 exercises
Indoor Cycling
1 Set
Barbell Squat
1 Set x 15 Reps
Barbell Squat
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Indoor Cycling
1 Set
Sun
Chest and triceps
Est. 70 min
13 exercises
Walking
1 Set
Treadmill Running
1 Set
Barbell Bench Press
1 Set x 15 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Treadmill Running
1 Set
Walking
1 Set
