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Richie workout
General
Intermediate
Machine strength
Plan Details
The Richie workout routine by rich_yy is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Chest and Biceps
Est. 120 min
10 exercises
Barbell Incline Bench Press
5 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 20 Reps
Barbell Curl
4 Sets x 12 Reps
Cable One-Arm High Curl
4 Sets x 20 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 20 Reps
Machine Single-Leg Calf Press
4 Sets x 20 Reps
Single-Leg Calf Raise
4 Sets x 20 Reps
Tue
Back and Triceps
Est. 98 min
10 exercises
Pull-Up
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Vertical Row (Reverse Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Extension
4 Sets x 12 Reps
Wed
Shoulders, Traps and Abs
Est. 136 min
14 exercises
Barbell Rear Military Press
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Weight Plate High Front Raise
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 20 Reps
Barbell Behind the Back Shrug
4 Sets x 20 Reps
Weight Plate Shrug
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Decline Bench Knee Raise
4 Sets x 12 Reps
Cable Side Bend
4 Sets x 12 Reps
Thu
Legs
Est. 89 min
8 exercises
Barbell Squat
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Machine Single-Leg Extension
4 Sets x 20 Reps
Machine Single-Leg Curl
4 Sets x 20 Reps
Machine Calf Press
3 Sets x 20 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 20 Reps
Single-Leg Calf Raise
3 Sets x 20 Reps
Fri
Upper Chest and Arms
Est. 145 min
14 exercises
Barbell Incline Bench Press
5 Sets x 15 Reps
Barbell Incline Bench Press (Close Grip)
5 Sets x 15 Reps
Machine Fly
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Bicep Curl
4 Sets x 12 Reps
Cable One-Arm High Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable High Pulley Tricep Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Extension
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Machine Single-Leg Calf Press
4 Sets x 20 Reps
Bodyweight Calf Raise
4 Sets x 20 Reps
