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Normal
General
Intermediate
Barbell
Plan Details
The Normal routine by briansayre is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth. It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest. Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth. **** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine.
Routine detail
Mon
Legs and Abs
Est. 109 min
11 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Crunch
3 Sets x 20 Reps
Plank
3 Sets
Weight Plate Rotation
3 Sets x 8 Reps
Treadmill Running
3 Sets
Tue
Biceps and Shoulders
Est. 101 min
13 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Treadmill Running
1 Set
Walking
1 Set
Dumbbell Alternating Shoulder Press (Stability Ball)
3 Sets x 8 Reps
Thu
Back and Abs
Est. 118 min
12 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Leg Raise
3 Sets x 20 Reps
Cross Body Crunch
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Treadmill Running
3 Sets
Fri
Chest and Triceps
Est. 230 min
12 exercises
Barbell Bench Press
5 Sets x 12,12,8,8,8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Treadmill Running
1 Set
Walking
1 Set
Treadmill Running
3 Sets
