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Short Routine
General
Intermediate
Machine strength
Plan Details
The Short Routine routine by niggity_nige is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Arms
Est. 39 min
6 exercises
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Barbell reverse curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Any
Chest
Est. 40 min
6 exercises
Push-Up
1 Set x 20 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 16 Reps
Cable Cross-Over
3 Sets x 8 Reps
Any
Abs
Est. 30 min
5 exercises
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
lower back machine side bends
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Any
Back
Est. 40 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Flys
3 Sets x 8 Reps
Medicine Ball Overhead Slam
3 Sets x 16 Reps
Any
Calves
Est. 40 min
3 exercises
Machine Seated Calf Raise
6 Sets x 20 Reps
Machine Calf Press
6 Sets x 20 Reps
Reverse Calf Raises
3 Sets x 32 Reps
Any
Shoulders
Est. 33 min
5 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Weight Plate One-Arm Shrug
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Any
Legs
Est. 28 min
4 exercises
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Barbell Clean and Jerk
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Any
Run
Est. 22 min
1 exercise
Running
1 Set
