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Rilz and Maz Routine
General
Intermediate
Machine strength
Plan Details
The Rilz and Maz Routine routine by RileyO'Connor is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and Tri
Est. 118 min
16 exercises
Barbell Bench Press
6 Sets x 15,12,10,8,6,6 Reps
Barbell Incline Bench Press
6 Sets x 15,12,10,8,6,6 Reps
Dumbbell Bench Press
6 Sets x 15,12,10,8,6,6 Reps
Dumbbell Incline Bench Press
6 Sets x 15,12,10,8,6,6 Reps
Dumbbell Fly
6 Sets x 15,12,10,8,6,6 Reps
Dumbbell Incline Fly
6 Sets x 15,12,10,8,6,6 Reps
Dip
6 Sets x 15,12,10,8,6,6 Reps
Decline Oblique Crunch
6 Sets x 15,12,10,8,6,6 Reps
Machine Fly
6 Sets x 15,12,10,8,6,6 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Day 2
Back and Bi
Est. 99 min
14 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 15,12,10,8,6,6 Reps
Barbell Bent-Over Row
6 Sets x 15,12,10,8,6,6 Reps
Dumbbell One-Arm Row
6 Sets x 15,12,10,8,6,6 Reps
Dip
6 Sets x 15,12,10,8,6,6 Reps
Cable Front Lat Pulldown (Close Grip)
6 Sets x 15,12,10,8,6,6 Reps
Decline Oblique Crunch
6 Sets x 15,12,10,8,6,6 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Day 3
Shoulders
Est. 82 min
11 exercises
Barbell Shoulder Press
6 Sets x 15,12,10,8,6,6 Reps
Dumbbell Upright Row
6 Sets x 15,12,10,8,6,6 Reps
Dumbbell Shoulder Shrug
6 Sets x 15,12,10,8,6,6 Reps
Dumbbell Lateral Raise
6 Sets x 15,12,10,8,6,6 Reps
Decline Oblique Crunch
6 Sets x 15,12,10,8,6,6 Reps
Dip
6 Sets x 15,12,10,8,6,6 Reps
Parallel Bar Leg Raise
6 Sets x 15,12,10,8,6,6 Reps
Barbell Military Press
6 Sets x 15,12,10,8,6,6 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Day 4
Legs
Est. 93 min
12 exercises
Barbell Squat
6 Sets x 15,12,10,8,6,6 Reps
Barbell Deadlift
6 Sets x 15,12,10,8,6,6 Reps
Barbell Lunge
6 Sets x 15,12,10,8,6,6 Reps
Machine Leg Press
6 Sets x 15,12,10,8,6,6 Reps
Machine Leg Extension
6 Sets x 15,12,10,8,6,6 Reps
Machine Seated Leg Curl
6 Sets x 15,12,10,8,6,6 Reps
Calf Press On Leg Press
6 Sets x 15,12,10,8,6,6 Reps
Decline Oblique Crunch
6 Sets x 15,12,10,8,6,6 Reps
Dip
6 Sets x 15,12,10,8,6,6 Reps
Machine Single-Leg Press
6 Sets x 15,12,10,8,6,6 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Day 5
Abs
Est. 32 min
6 exercises
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Cross Body Crunch
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
