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William
General
Intermediate
Machine strength
Plan Details
The William routine by WilliamBoelhouwer is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Back and Biceps
Est. 78 min
12 exercises
Chin-Up (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Tue
Shoulders and Legs
Est. 64 min
10 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Thu
Chest and Triceps
Est. 52 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
