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JMW My Routine
General
Intermediate
Machine strength
Plan Details
The JMW My Routine routine by JamesWicketts is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Gain muscle, Lose fat, Tone up
Routine detail
Day 1
Upperbody Cable
Est. 71 min
8 exercises
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Treadmill Running
1 Set
Elliptical Training
1 Set
Day 2
Lowerbody Machine
Est. 71 min
8 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Elliptical Training
1 Set
Day 3
Upperbody Machine
Est. 98 min
12 exercises
Preacher Curl Machine
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Kettlebell Hang Clean
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Treadmill Running
1 Set
Elliptical Training
1 Set
Day 4
Lowerbody
Est. 84 min
10 exercises
Kettlebell Goblet Squat
3 Sets x 8 Reps
Kettlebell Hang Clean
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Elliptical Training
1 Set
Treadmill Running
1 Set
Day 5
Abs & Core
Est. 85 min
11 exercises
Machine Ab Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Side Plank
3 Sets
Plank
3 Sets
Elliptical Training
1 Set
Treadmill Running
1 Set
