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Old Guy Build
General
Intermediate
Machine strength
Plan Details
The Old Guy Build routine is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
To create your own custom workout, set this workout as your current routine and add your own exercises! <b>Where is my workout?</b> If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans". <b>Renaming Workout Days</b> Swipe left to rename, change the status or duplicate workout days. <b>Changing Default Reps and Starting Weight</b> Swipe left on the exercise cell and tap the edit icon.
Routine detail
Day 1
Chest
5 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Day 2
Back
5 exercises
Back Hyperextension
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Rope Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Day 3
Shoulder
6 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Cable Oblique Crunch
3 Sets x 8 Reps
Day 4
Leg Day
7 exercises
Machine Calf Press
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Bodyweight Lunge
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Kneeling Leg Curl
4 Sets x 8 Reps
Day 5
Arms
7 exercises
Barbell Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
