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new routine
General
Intermediate
Barbell
Plan Details
The new routine routine by rajichani is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
shoulders
Est. 78 min
11 exercises
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Plank
3 Sets
Day 2
arms
Est. 145 min
17 exercises
Barbell Bench Press (Close Grip)
5 Sets x 12 Reps
Barbell Curl
5 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
EZ Bar French Press
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Extension (Kneeling)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
EZ Bar Curl
2 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Day 3
legs
Est. 71 min
7 exercises
Barbell Squat
5 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Day 4
cardio +abs
Est. 52 min
7 exercises
Walking
1 Set
Treadmill Running
1 Set
Crunch
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Plank
3 Sets
Day 5
chest
Est. 79 min
10 exercises
Barbell Incline Bench Press
5 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Upper Chest Crossover
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Day 6
back
Est. 121 min
15 exercises
Pull-Up
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Plank
3 Sets
