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1group1day
General
Intermediate
Barbell
Plan Details
The 1group1day routine by JCURTIS0713 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Shoulders
Est. 32 min
5 exercises
Band Shoulder Press
3 Sets x 8 Reps
Band Upright Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Day 2
Back
Est. 26 min
3 exercises
Barbell Deadlift
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Good Morning
4 Sets x 8 Reps
Day 3
Chest
Est. 25 min
4 exercises
Barbell Bench Press
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Band Cross-Over
3 Sets x 8 Reps
Band Bench Press
3 Sets x 8 Reps
Day 4
Thighs front
Est. 28 min
4 exercises
Band Squat
3 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Day 5
Bic-Trip
Est. 33 min
5 exercises
Band Reverse Fly
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Day 6
Thighs back
Est. 15 min
1 exercise
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Day 7
Others
Est. 29 min
3 exercises
Machine Seated Calf Raise
4 Sets x 8 Reps
Weight Plate Shrug
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
