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Gym routine
General
Intermediate
Machine strength
Plan Details
The Gym routine routine by antwan1977 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
upper body
Est. 118 min
13 exercises
Elliptical Training
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Machine Lateral Shoulder Raise
3 Sets x 12 Reps
Machine Fly
2 Sets x 15 Reps
Cable Cross-Over
2 Sets x 15 Reps
Janda Sit-Up
3 Sets x 15 Reps
Step Machine
1 Set
Machine Fly
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Tue
lower body
Est. 76 min
12 exercises
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Kettlebell Open Palm Clean
3 Sets x 15 Reps
Bodyweight Step-Up
3 Sets x 10 Reps
Janda Sit-Up
3 Sets x 15 Reps
Plank
1 Set
Machine Ab Crunch
3 Sets x 15 Reps
Step Machine
1 Set
Wall Calf Stretch
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Wed
upper body
Est. 103 min
11 exercises
Elliptical Training
1 Set
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Machine Lateral Shoulder Raise
3 Sets x 12 Reps
Machine Fly
2 Sets x 15 Reps
Cable Cross-Over
2 Sets x 15 Reps
Janda Sit-Up
3 Sets x 15 Reps
Push-Up
2 Sets x 15 Reps
Step Machine
1 Set
Thu
lower body
Est. 89 min
10 exercises
Elliptical Training
1 Set
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Kettlebell Open Palm Clean
3 Sets x 15 Reps
Bodyweight Step-Up
3 Sets x 10 Reps
Janda Sit-Up
3 Sets x 15 Reps
Plank
1 Set
Machine Ab Crunch
3 Sets x 15 Reps
Step Machine
1 Set
Any
core
Est. 84 min
9 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Crunch
3 Sets x 20 Reps
Plank
1 Set
Parallel Bar Hip Raise
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Cable Decline Chest Fly
3 Sets x 10 Reps
Any
upper body 2
Est. 57 min
9 exercises
Cable Lower Chest Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
