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My Gym Time
General
Intermediate
Machine strength
Plan Details
The My Gym Time routine by cwaechter is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Monday Chest Day
Routine detail
Mon
Monday - Chest
Est. 227 min
17 exercises
Elliptical Training
1 Set
Treadmill Running
1 Set
10 Minute Abs
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Tue
Tuesday - Back
Est. 212 min
15 exercises
Elliptical Training
1 Set
Treadmill Running
1 Set
10 Minute Abs
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dual Cable Triceps Extension
4 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Wed
Wednesday - Triceps & Biceps
Est. 184 min
18 exercises
Walking
1 Set
10 Minute Abs
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
6 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
EZ Bar Close Grip Curl
4 Sets x 15 Reps
Cable Pulldown Bicep Curl
3 Sets x 15 Reps
Dual Cable Triceps Extension
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Thu
Thursday - Neck & Shoulders
Est. 240 min
20 exercises
Treadmill Running
1 Set
Rowing
1 Set
10 Minute Abs
4 Sets x 8 Reps
Hundreds
3 Sets x 8 Reps
Plank
3 Sets
Leg Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 15 Reps
T Bar Row
3 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 15 Reps
Dumbbell Alternating Press (Palms In)
3 Sets x 15 Reps
Dual Cable Triceps Extension
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Fri
Friday - Abs & Forearms
Est. 168 min
15 exercises
Treadmill Running
1 Set
10 Minute Abs
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Cable Wood Chop
8 Sets x 15 Reps
Bench Leg Pull-In
3 Sets x 15 Reps
Cable Upward Chop
3 Sets x 15 Reps
Dumbbell Reverse Preacher Curl
3 Sets x 15 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 15 Reps
Cable Reverse Preacher Curl
3 Sets x 15 Reps
Dual Cable Triceps Extension
5 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Medicine Ball Chest Throw (Supine)
4 Sets x 8 Reps
Sat
Saturday - Legs
Est. 140 min
13 exercises
Treadmill Running
1 Set
10 Minute Abs
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Sun
Sunday - Mixed
Est. 240 min
23 exercises
Elliptical Training
1 Set
Treadmill Running
1 Set
10 Minute Abs
3 Sets x 8 Reps
Machine Fly
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Barbell Decline Bench Press
3 Sets x 15 Reps
Leverage Decline Chest Press
3 Sets x 15 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Row
6 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Supinated)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Any
office workouts
Est. 127 min
20 exercises
Band Shoulder Press (Stability Ball)
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Upward Chop
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Hundreds
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Medicine Ball Chest Throw (Supine)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Any
Misc Day
Est. 142 min
13 exercises
Treadmill Running
1 Set
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Bench Press
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
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
