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rich
General
Intermediate
Machine strength
Plan Details
The rich routine by rm03161969 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
chest
Est. 109 min
10 exercises
Leverage Incline Chest Press
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Leverage Chest Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
oblique twist
4 Sets x 10 Reps
Elliptical Training
1 Set
Tue
back
Est. 110 min
12 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Leverage Machine High Row
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Cable V-Bar Row
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
oblique twist
4 Sets x 10 Reps
Indoor Cycling
1 Set
Wed
arms/shoulders
Est. 136 min
15 exercises
Machine Dip
4 Sets x 10 Reps
Cable Pulldown Bicep Curl
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell Alternating Seated Curl
4 Sets x 10 Reps
seated dip shoulder shrug
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
oblique twist
4 Sets x 10 Reps
Treadmill Running
1 Set
Thu
legs
Est. 90 min
10 exercises
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
oblique twist
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Decline Bench Leg Raise
4 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Treadmill Running
1 Set
Fri
test
Est. 107 min
15 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
oblique twist
3 Sets x 8 Reps
Elliptical Training
1 Set
Sat
cardio
Est. 123 min
2 exercises
Elliptical Training
1 Set
Stationary Bike
1 Set
