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1 hour per day
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 1 hour per day routine by bariscetin is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
push pull leg routine. 2 times chest with different exercise. intermediate level. good for cardio also. back and leg superset combination
Routine detail
Day 3
Workout 3
Est. 67 min
7 exercises
Push-Up
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Decline Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 4
Workout 4
Est. 73 min
11 exercises
Machine Leg Extension
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Day 5
Workout 5
Est. 95 min
13 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Plank
3 Sets
Indoor Cycling
1 Set
Side Plank
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Day 6
Workout 6
Est. 69 min
9 exercises
Machine Leg Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Day 8
Workout 2
Est. 61 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Standing Row
4 Sets x 12 Reps
Dumbbell Incline Bench Row
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 8
Workout 1
Est. 80 min
8 exercises
Push-Up
3 Sets x 13 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Smith Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Day 8
split chest
Est. 79 min
10 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
