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The New U!
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The The New U! routine by lionfishboy is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
my personal routine. 5 day a week routine with complex movements and targeting specific muscles. includes deadlift, squat, and bench press.
Routine detail
Day 1
Back Attack
Est. 52 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Day 2
Chesticles and absicles
Est. 50 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
6 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Plank
3 Sets
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Day 3
bis and tris
Est. 46 min
7 exercises
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Day 4
Bolder Sholders and Abs
Est. 46 min
7 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Day 5
Leggy boi
Est. 45 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Dumbbell Lunge
2 Sets x 8 Reps
