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General Fitness
General
Intermediate
Machine strength
Plan Details
The General Fitness routine by alpanna is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Shoulders & Abs
Est. 150 min
14 exercises
Treadmill Running
1 Set
Machine Lateral Shoulder Raise
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Hammer Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Abduction
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
Cable Upward Chop
3 Sets x 10 Reps
Day 2
Back & Forearms
Est. 131 min
11 exercises
Treadmill Running
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 10 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 10 Reps
Day 3
Arms & Abs
Est. 152 min
14 exercises
Treadmill Running
1 Set
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
Cable Upward Chop
3 Sets x 10 Reps
Day 4
Legs & forearms
Est. 124 min
10 exercises
Treadmill Running
1 Set
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 10 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 10 Reps
Day 5
Chest & Abs
Est. 152 min
14 exercises
Treadmill Running
1 Set
Leverage Incline Chest Press
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
Cable Upward Chop
3 Sets x 10 Reps
