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10-Day Bonus Routine
General
Intermediate
Machine strength
Plan Details
The 10-Day Bonus Routine routine by ccook21 is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
10-day Routine for the beginner to Intermediate level member. It has 6 total days lifting weights in the gym, 2 days of Cardio and 2 days off. For Muscle gain and Recomposition.
Routine detail
Day 1
Strength - Chest, Back, Shoulders, Abs
Est. 47 min
4 exercises
Barbell Bench Press
6 Sets x 5 Reps
Leverage Machine High Row
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
2 Sets x 20 Reps
Day 2
Cardio - HIIT
Est. 27 min
1 exercise
Indoor Cycling
1 Set
Day 3
Strength - Shoulders, Triceps, Biceps, Abs
Est. 38 min
4 exercises
Weight Plate Front Raise
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
5 Sets x 8 Reps
EZ Bar Close Grip Curl
5 Sets x 8 Reps
Decline Oblique Crunch
2 Sets x 8 Reps
Day 4
Strength - Legs, Abs
Est. 42 min
4 exercises
Machine Leg Press
5 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Sit-Up
2 Sets x 20 Reps
Day 5
Off - Recover
Est. 0 min
0 exercises
This day is empty
Day 6
Hypertrophy - Chest, Back, Shoulders, Abs
Est. 38 min
4 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Decline Bench Rotational Sit-Up
2 Sets x 20 Reps
Day 7
Cardio - HIIT
Est. 27 min
1 exercise
Indoor Cycling
1 Set
Day 8
Hypertrophy - Shoulders, Triceps, Biceps, Abs
Est. 36 min
4 exercises
Cable Front Raise
3 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Decline Oblique Crunch
2 Sets x 20 Reps
Day 9
Hypertrophy - Legs, Abs
Est. 44 min
6 exercises
Dumbbell Lunge
4 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Machine Hip Abduction
2 Sets x 10 Reps
Machine Hip Adduction
2 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Sit-Up
2 Sets x 20 Reps
Day 10
Off - Recover
Est. 0 min
0 exercises
This day is empty
