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Overall Body
General
Intermediate
Machine strength
Plan Details
The Overall Body routine by JordanTheron is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest & Triceps
Est. 62 min
8 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Walking
1 Set
Tue
Cardio & Core
Est. 83 min
6 exercises
Walking
1 Set
Recumbent Bike
1 Set
Elliptical Training
1 Set
Machine Ab Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Wed
Back & Biceps
Est. 58 min
8 exercises
Cable Seated Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Walking
1 Set
Thu
Cardio & Core
Est. 98 min
7 exercises
Alternating Heel Touch
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Walking
1 Set
Recumbent Bike
1 Set
Elliptical Training
1 Set
Fri
Legs
Est. 68 min
9 exercises
Walking
1 Set
Smith Machine Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Hack Single-Leg Calf Raise
3 Sets x 8 Reps
Walking
1 Set
