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My Workouts
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The My Workouts routine by Ms.Shawty___Holly is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine that hits the major muscle groups while getting leaner and stronger. Can be shorter workouts by removing the ones you don’t want or swapping them for your favorite.
Routine detail
Day 1
Legs, Glutes, Calves
Est. 0 min
12 exercises
Bench Dip
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Step up platform
3 Sets
Side Step Up
3 Sets x 12 Reps
Day 2
Tricep, Chest, Shoulders
Est. 0 min
12 exercises
Barbell Push Press
4 Sets x 6 Reps
Band Cross-Over
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Push-Up
4 Sets x 25 Reps
Band Lateral Raise
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 15 Reps
Air Bike
3 Sets x 25 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Bodyweight Side Lunge
3 Sets x 12 Reps
Day 3
Biceps, Back, Hip Flexors, Abs
Est. 0 min
10 exercises
Bench Dip
3 Sets x 12 Reps
Machine Bicep Curl
3 Sets x 12 Reps
Weight Plate Reverse Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Kettlebell Swing
3 Sets x 12 Reps
Day 4
Legs, Glutes, Calves,
Est. 0 min
12 exercises
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Side Step Up
3 Sets x 12 Reps
Step up platform
3 Sets
Day 5
Triceps, Chest, Shoulders
Est. 0 min
12 exercises
Push-Up
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Kettlebell Swing
3 Sets x 12 Reps
Day 6
Biceps, Back, Hip Flexors, Abs
Est. 0 min
11 exercises
Kettlebell Swing
3 Sets x 12 Reps
Machine Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Weight Plate Reverse Curl
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Plank
3 Sets
Air Bike
3 Sets x 12 Reps
Weighted Side Rotation
3 Sets x 12 Reps
Bodyweight Side Lunge
3 Sets x 12 Reps
