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Rachel routine
General
Intermediate
Machine strength
Plan Details
The Rachel routine routine by rosr0017 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest/tri
Est. 136 min
13 exercises
Treadmill Running
3 Sets
Push-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Stability Ball Push-Up
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Plank
3 Sets
Stability Ball Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Day 2
Back/bicep
Est. 138 min
13 exercises
Rowing
3 Sets
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Upper Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Day 3
Legs/shoulders
Est. 225 min
18 exercises
Elliptical Training
3 Sets
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Step Machine
3 Sets
Plank
3 Sets
Side Bridge
3 Sets
