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My Routine
General
Intermediate
Machine strength
Plan Details
The My Routine routine by themightyv is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and Abs
Est. 222 min
23 exercises
Barbell Bench Press
3 Sets x 4 Reps
Smith Machine Incline Bench Press
3 Sets x 4 Reps
Dumbbell Incline Bench Press
3 Sets x 4 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Elliptical Training
1 Set
Crunch
3 Sets x 8 Reps
Barbell Reverse Bench Press (Wide Grip)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 2
Back and Calves
Est. 166 min
14 exercises
Barbell Deadlift
3 Sets x 4 Reps
Barbell Bent-Over Row
3 Sets x 4 Reps
Pull-Up
3 Sets x 4 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 4 Reps
Barbell Shrug
2 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Treadmill Running
1 Set
Machine Calf Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Day 3
Shoulders and Abs
Est. 226 min
17 exercises
Barbell Military Press
3 Sets x 4 Reps
Dumbbell Lateral Raise
3 Sets x 4 Reps
Dumbbell Bent-Over Raise
3 Sets x 4 Reps
Decline Bench Ab Reach
3 Sets
Hanging Knee Raise
3 Sets
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Stationary Bike
1 Set
Machine Deltoid Raise
3 Sets x 8 Reps
Day 4
Legs
Est. 163 min
14 exercises
Barbell Squat
3 Sets x 4 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Treadmill Running
1 Set
Machine Leg Extension
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Bench Plank
3 Sets
Day 5
Upper Body and Abs
Est. 240 min
33 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Decline Crunch
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets
Elliptical Training
1 Set
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Recumbent Bike
1 Set
Chin-Up (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Barbell Reverse Bench Press (Wide Grip)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Day 9
home
Est. 87 min
13 exercises
Barbell Military Press
3 Sets x 8 Reps
Barbell Incline Bench Press (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Day 10
hotel
Est. 32 min
5 exercises
Machine Fly
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Day 11
cardio and abs
Est. 80 min
4 exercises
Decline Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
