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Richaremor WorkOut
AUTOPLAYAUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Richaremor WorkOut routine by richaremor is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Fitness challenge to improve your endurance and tone your body. you can add it to your workout plan or do this plan alone, whatever the decision, it will definitely be a challenge ?
Routine detail
Day 1
killer legs while building those arms
Est. 189 min
17 exercises
Decline Crunch
3 Sets x 10 Reps
Barbell Squat
10 Sets x 10 Reps
Calf Press On Leg Press
10 Sets x 10 Reps
Cable Tricep Kickback
10 Sets x 20 Reps
Machine Bicep Curl
5 Sets x 21 Reps
Dumbbell Stiff-Leg Deadlift
10 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
5 Sets x 10 Reps
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 10 Reps
Machine Seated Leg Curl
10 Sets x 10 Reps
EZ Bar Curl
5 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
5 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 1
cardio madness
Est. 132 min
27 exercises
weighted pushups
8 Sets x 30 Reps
Burpee
2 Sets x 10 Reps
Plank
2 Sets
battle rope
2 Sets
Smith Machine Shoulder Press
4 Sets x 10,8,6,5 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Front Raise
4 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Leverage Machine Shrug
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Bicep Curl
4 Sets x 21 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Bench Push-Up
1 Set x 10 Reps
Day 1
killer legs whole building those arms
Est. 240 min
30 exercises
Elliptical Training
1 Set
Dumbbell Plie Squat
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
weighted pushups
8 Sets x 10 Reps
Barbell Squat
10 Sets x 15,10,5,5,5,5,5,5,5,5 Reps
Calf Press On Leg Press
10 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Machine Bicep Curl
10 Sets x 21 Reps
Dumbbell Stiff-Leg Deadlift
10 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
5 Sets x 10 Reps
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 10 Reps
Machine Seated Leg Curl
10 Sets x 10 Reps
EZ Bar Curl
5 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
5 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 2
easy
Est. 99 min
11 exercises
weighted pushups
10 Sets x 15 Reps
Weighted Pull-Up
10 Sets x 12 Reps
Weighted Tricep Dip
10 Sets x 12 Reps
Machine Calf Press
10 Sets x 20 Reps
Weighted Side Bend
10 Sets x 20 Reps
Seated Leg Tuck
10 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Cable Pallof Press with Rotation
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Day 3
weighted legs
Est. 63 min
14 exercises
Elliptical Training
1 Set
Leg Swing
2 Sets x 20 Reps
Barbell Squat
5 Sets x 10,5,3,2,1 Reps
Machine Calf Press
5 Sets x 15 Reps
Barbell Squat
1 Set x 5 Reps
Machine Calf Press
1 Set x 15 Reps
barbel pause squat
2 Sets x 5 Reps
Machine Calf Press
2 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Walking Lunge
2 Sets x 20 Reps
Barbell Standing Calf Raise
2 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Weighted Crunch
3 Sets x 10 Reps
Day 5
chest+back
Est. 89 min
15 exercises
Barbell Bench Press
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Weighted Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
