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Routine
General
Intermediate
Machine strength
Plan Details
The Routine routine is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Arms, Chest, Shoulders and Abs
Est. 108 min
9 exercises
Treadmill Running
1 Set
Cable Elevated Row
4 Sets x 8 Reps
Barbell Preacher Curl
5 Sets x 10 Reps
EZ Bar Preacher Curl (Reverse Grip)
5 Sets x 10 Reps
Leverage Incline Chest Press
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Machine Fly
5 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
Machine Ab Crunch
5 Sets x 10 Reps
Tue
Chest, Shoulders and Abs
Est. 89 min
8 exercises
Treadmill Running
1 Set
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Machine Reverse Fly
5 Sets x 8 Reps
Machine Lateral Shoulder Raise
4 Sets x 8 Reps
Machine Ab Crunch
5 Sets x 10 Reps
Ab Crunch Coaster
5 Sets x 10 Reps
Semi-Recumbent Ab Bench
5 Sets x 10 Reps
Wed
Chest, Shoulders and Abs
Est. 85 min
7 exercises
Treadmill Running
1 Set
Leverage Incline Chest Press
5 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Machine Reverse Fly
5 Sets x 8 Reps
Machine Lateral Shoulder Raise
5 Sets x 8 Reps
Machine Ab Crunch
5 Sets x 15 Reps
Ab Crunch Coaster
5 Sets x 10 Reps
Thu
Back, Chest, Shoulders and Abs
Est. 98 min
9 exercises
Treadmill Running
1 Set
Cable Elevated Row
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Leverage Incline Chest Press
5 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Machine Reverse Fly
5 Sets x 8 Reps
Machine Lateral Shoulder Raise
5 Sets x 8 Reps
Machine Ab Crunch
5 Sets x 10 Reps
Ab Crunch Coaster
5 Sets x 10 Reps
Fri
Chest, Abs and Legs
Est. 99 min
9 exercises
Treadmill Running
1 Set
Cable Elevated Row
4 Sets x 8 Reps
Machine Fly
5 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Machine Ab Crunch
5 Sets x 15 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Sat
Full Body
Est. 81 min
7 exercises
Treadmill Running
1 Set
Cable Elevated Row
4 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Machine Reverse Fly
5 Sets x 8 Reps
Machine Ab Crunch
5 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
