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Workout 1
AUDIO TIP
Sport
Intermediate
Machine strength
Plan Details
The Workout 1 routine by da0210 is a 7 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Push pull legs
Routine detail
Mon
Back (pull)
Est. 0 min
15 exercises
Cable Reverse Crossover
3 Sets x 10 Reps
Dumbbell One-Arm Row
6 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Rear Delt Row
3 Sets x 10 Reps
Barbell Incline Bench Pull
3 Sets x 10 Reps
Barbell Incline Row (Reverse Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Smith Machine Deadlift
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Reverse Curl
4 Sets x 10 Reps
Tue
Chest (push)
Est. 0 min
15 exercises
Smith Machine Bench Press
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Smith Machine Decline Bench Press
3 Sets x 10 Reps
Smith Machine Bench Press (Reverse Grip)
3 Sets x 10 Reps
Smith Machine Bench Press (Wide Grip)
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
2 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 10 Reps
Dumbbell Around the World
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Wed
Arms (pull)
Est. 0 min
15 exercises
Cable Dual Overhead Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Hammer Curl
6 Sets x 10 Reps
Dumbbell Concentration Curl
6 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
6 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Thu
Shoulders (push)
Est. 0 min
15 exercises
Cable Deltoid Raise
6 Sets x 10 Reps
Cable Lateral Raise
6 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
6 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
6 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Barbell Military Press
2 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Fri
Legs
Est. 0 min
15 exercises
Smith Machine Squat
5 Sets x 10 Reps
Smith Machine Toe Raise
3 Sets x 10 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Smith Machine Hack Squat
3 Sets x 10 Reps
Dumbbell Step-Up
2 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Single-Leg Press
6 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 10 Reps
Dumbbell Deadlift
2 Sets x 10 Reps
Sat
Back & Biceps (pull)
Est. 0 min
16 exercises
Cable Reverse Crossover
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell One-Arm Row
6 Sets x 10 Reps
Barbell Incline Bench Pull
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Incline Spider Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
6 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Smith Machine Deadlift
3 Sets x 10 Reps
Smith Machine One-Arm Row
6 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Assisted Hyperextension
2 Sets x 10 Reps
Sun
Chest, Shoulders & Legs (push)
Est. 0 min
15 exercises
Cable Cross-Over
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Internal Rotation
6 Sets x 10 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Smith Machine Decline Bench Press
3 Sets x 10 Reps
Smith Machine Bench Press (Reverse Grip)
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Dumbbell Deadlift
2 Sets x 10 Reps
