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Intense Workout
AUTOPLAY
General
Beginner
Machine strength
Plan Details
The Intense Workout routine by emeke44 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Chest
Est. 0 min
10 exercises
Dip
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Barbell Bench Press
5 Sets x 12 Reps
Cable Cross-Over
5 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 12 Reps
Dumbbell Decline Bench Press
5 Sets x 12 Reps
Single arm Heavy Cross over
4 Sets x 8 Reps
Step Machine
1 Set
Plank
4 Sets
Tue
Biceps/Triceps
Est. 0 min
11 exercises
Dip
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
5 Sets x 12 Reps
Barbell Bicep Drag Curl
5 Sets x 12 Reps
Barbell Bench Press (Close Grip)
5 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 12 Reps
Dumbbell Zottman Curl
5 Sets x 12 Reps
Barbell Spider Curl
5 Sets x 12 Reps
Barbell JM Press
5 Sets x 12 Reps
Step Machine
3 Sets
Plank
3 Sets
Wed
Rest Day
Est. 0 min
0 exercises
This day is empty
Wed
Leg/Glutes
Est. 0 min
10 exercises
Stationary Bike
5 Sets
Smith Machine Reverse Calf Raise
5 Sets x 12 Reps
Barbell Front Squat
5 Sets x 12 Reps
Barbell Squat
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Barbell Deadlift
5 Sets x 12 Reps
Dumbbell Walking Lunge
5 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
5 Sets x 12 Reps
Step Machine
1 Set
Plank
3 Sets
Thu
Back
Est. 0 min
10 exercises
Chin-Up with Knee Raise
4 Sets x 12 Reps
Push-Up
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Barbell Pullover
5 Sets x 12 Reps
Barbell Row
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 12 Reps
Cable Standing Row
5 Sets x 12 Reps
Step Machine
1 Set
Fri
Shoulder
Est. 0 min
10 exercises
Dip
5 Sets x 12 Reps
Push-Up
5 Sets x 12 Reps
Dumbbell Seated Alternating Arnold Press
5 Sets x 12 Reps
Barbell Shoulder Press
5 Sets x 12 Reps
Cable Upright Row
5 Sets x 12 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Cable Rope Deltoid Row
5 Sets x 12 Reps
Kneeling Landmine press
5 Sets x 12 Reps
Step Machine
1 Set
Plank
5 Sets
Sun
Abs
Est. 0 min
9 exercises
Step Machine
5 Sets
Plank
5 Sets
Parallel Bar Hip Raise
5 Sets x 20 Reps
Weighted Hanging Knee Raise
5 Sets x 20 Reps
Parallel Bar Leg Raise
5 Sets x 20 Reps
Decline Bench Knee Raise
5 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 20 Reps
Dragon Flag
5 Sets x 20 Reps
Stability Ball Pull-In
5 Sets x 20 Reps
