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Fit in a Semester
General
Intermediate
Machine strength
Plan Details
The Fit in a Semester routine by Mr.FLaSh is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Shoulders
Est. 50 min
6 exercises
Machine Reverse Fly
5 Sets x 10 Reps
Machine Deltoid Raise
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Tue
Legs
Est. 54 min
6 exercises
Smith Machine Squat
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Hack Calf Raise
5 Sets x 10 Reps
Wed
Abs
Est. 48 min
6 exercises
Sit-Up
5 Sets x 10 Reps
Parallel Bar Hip Raise
5 Sets x 10 Reps
Air Bike
5 Sets x 10 Reps
Leg Pull-In
5 Sets x 10 Reps
Bench Weighted Decline Crunch
5 Sets x 10 Reps
Dumbbell Side Bend
5 Sets x 10 Reps
Thu
Chest and Triceps
Est. 61 min
6 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Barbell Decline Bench Press
5 Sets x 10 Reps
Machine Dip
5 Sets x 10 Reps
Barbell Tricep Extension (Supine)
5 Sets x 10 Reps
Fri
Back and Biceps
Est. 52 min
6 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Preacher Curl Machine
5 Sets x 10 Reps
Dumbbell Alternating Incline Curl
5 Sets x 10 Reps
Dumbbell Seated Wrist Curl
5 Sets x 10 Reps
Sat
Aerobics
Est. 45 min
6 exercises
Push-Up
5 Sets x 10 Reps
Crunch
5 Sets x 10 Reps
Pull-Up
5 Sets x 10 Reps
Weight Plate Shrug
5 Sets x 10 Reps
Plank
5 Sets
Hack Squat
5 Sets x 10 Reps
Sun
Cardio and Rest
Est. 83 min
5 exercises
Elliptical Training
1 Set
Aerobics
1 Set
Step Machine
1 Set
Rowing
1 Set
Aerobics
1 Set
