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Just Do It
General
Intermediate
Machine strength
Plan Details
The Just Do It routine by bdbeames is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Build Muscle and Reduce Fat
Routine detail
Day 1
Collection
Est. 140 min
18 exercises
Barbell Bench Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Reverse Curl
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Push-Up (Wide Hand)
4 Sets x 12 Reps
Day 2
Thor arms
Est. 147 min
18 exercises
Chin-Up with Knee Raise
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Barbell Rear Tricep Extension
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Barbell Reverse Curl
4 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
Day 3
Chest
Est. 172 min
19 exercises
Push-Up (Wide Hand)
1 Set x 12 Reps
Push-Up (Close Hand)
1 Set x 12 Reps
Barbell Bench Press
5 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Cable Reverse Crossover
4 Sets x 12 Reps
Dumbbell Press (Close Grip)
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Machine Iso Lateral High Row
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Barbell Neck Press
4 Sets x 12 Reps
Dumbbell Around the World
3 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Day 4
Legs
Est. 117 min
15 exercises
Wall Calf Stretch
2 Sets x 10 Reps
Quadricep Stretch
2 Sets x 10 Reps
Seated Hamstring Stretch
3 Sets x 10 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Day 5
Back
Est. 126 min
14 exercises
Weighted Pull-Up
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Shoulder Press
6 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
Day 6
Cardio
Est. 32 min
1 exercise
Elliptical Training
1 Set
