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Volume Routine
General
Intermediate
Machine strength
Plan Details
The Volume Routine routine by jonesbe is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest/Back 1
Est. 49 min
6 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Deadlift
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable One-Arm Row
3 Sets x 10 Reps
Tue
Shoulder/Leg 1
Est. 52 min
6 exercises
Barbell Deep Squat
4 Sets x 5 Reps
Barbell Military Press
4 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Wed
Arms
Est. 35 min
4 exercises
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Thu
Chest/Back 2
Est. 50 min
6 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Deadlift
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Fri
Shoulder/Leg 2
Est. 54 min
6 exercises
Barbell Deep Squat
4 Sets x 6 Reps
Barbell Military Press
4 Sets x 6 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Kettlebell Front Squat
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
