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New
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The New routine by ebycok is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 or 4 day general workout
Routine detail
Day 1
Back
Est. 0 min
8 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 2
Chest
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Incline dumbbell raise
3 Sets x 10 Reps
Cable Upper Chest Crossover
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Day 3
Front leg and shoulders
Est. 0 min
8 exercises
Barbell Squat
6 Sets x 10 Reps
Barbell Shoulder Press
6 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Bicep Curl
9 Sets x 10 Reps
Day 4
New Workout
Est. 0 min
8 exercises
Barbell Good Morning
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Cable Pull Through
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
