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Week One
General
Intermediate
Machine strength
Plan Details
The Week One routine by RichardRivera2 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
(Chest/Arms)
Est. 104 min
11 exercises
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
EZ Bar Tricep Extension
5 Sets x 8 Reps
EZ Bar French Press
5 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 8 Reps
EZ Bar Curl
5 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 8 Reps
Preacher Curl Machine
5 Sets x 8 Reps
Tue
(Back/Shoulders)
Est. 81 min
10 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Cable Rope Deltoid Row
4 Sets x 8 Reps
Wed
(Legs)
Est. 53 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Machine Calf Raise
5 Sets x 8 Reps
