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longterm workout
General
Intermediate
Machine strength
Plan Details
The longterm workout 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+CHEST+ABS
Est. 142 min
11 exercises
Treadmill Running
1 Set
Machine Shoulder Press
6 Sets x 10 Reps
Machine Bench Press
6 Sets x 10 Reps
Dumbbell Alternating Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Machine Reverse 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
Day 2
BIC+TRI+BACK
Est. 132 min
11 exercises
Treadmill Running
1 Set
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
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
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
Back Hyperextension
3 Sets x 10 Reps
Day 3
LEGS+FOREARMS+WAIST
Est. 48 min
7 exercises
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
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
Day 4
SHOULDERS+CHEST+ABS
Est. 133 min
11 exercises
Treadmill Running
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Abduction
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Decline Reverse Crunch
3 Sets x 10 Reps
Day 5
BIC+TRI+BACK
Est. 134 min
11 exercises
Treadmill Running
1 Set
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 High Pulley Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
