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Residency Workout
AUTOPLAYAUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Residency Workout routine by SahilPatel15 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest & Triceps
Est. 114 min
9 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Day 2
Back & Biceps
Est. 112 min
9 exercises
Elliptical Training
1 Set
Back Hyperextension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Day 3
Shoulders & Calves
Est. 108 min
8 exercises
Elliptical Training
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 4
Legs
Est. 102 min
7 exercises
Barbell Lunge
4 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 5
Bicep & Triceps
Est. 52 min
9 exercises
Elliptical Training
1 Set
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Day 6
Chest & Back
Est. 52 min
9 exercises
Elliptical Training
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Day 7
Shoulders & Calves
Est. 46 min
8 exercises
Elliptical Training
1 Set
Leverage Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
