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Weekly YMCA Routine
General
Advanced
Machine strength
Plan Details
The Weekly YMCA Routine routine by organizedbybrittany is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Chest, Abs, Cardii
Est. 82 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Bench Push-Up
4 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Bench Leg Raise (Supine)
4 Sets x 10 Reps
Treadmill Running
1 Set
Tue
Arms, abs, cardio
Est. 55 min
8 exercises
Crunch
4 Sets x 10 Reps
Air Bike
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Treadmill Running
1 Set
Wed
Legs, abs, cardio
Est. 58 min
9 exercises
Treadmill Running
1 Set
Decline Bench Weighted Twist
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Thu
Shoulders, abs, cardio
Est. 45 min
7 exercises
Air Bike
4 Sets x 10 Reps
Treadmill Running
1 Set
Weight Plate Front Raise
4 Sets x 10 Reps
Barbell Military Press (Seated)
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell See Saw Press
4 Sets x 10 Reps
Fri
Back, abs, cardio
Est. 67 min
10 exercises
Treadmill Running
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Sat
Flexibility, Yoga
Est. 32 min
1 exercise
Yoga
1 Set
