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september holiday training plan
General
Intermediate
Machine strength
Plan Details
The september holiday training plan routine by Leigh99 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
I work out
Routine detail
Mon
chest and triceps, abs 1 (shoulders2)
Est. 74 min
11 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Tue
back and biceps abs 1
Est. 73 min
11 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
shoulders abs 1 ( triceps, chest 2 )
Est. 72 min
11 exercises
Barbell Military Press
4 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Fri
legs abs 1 (back, biceps 2)
Est. 74 min
11 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
