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Stick with it!
General
Intermediate
Machine strength
Plan Details
The Stick with it! routine by jdlafonjr is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Legs
Est. 69 min
8 exercises
Bodyweight Lunge
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Side Split Squat
3 Sets x 8 Reps
Kettlebell One-Arm Overhead Squat
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Calf Raise
5 Sets x 8 Reps
Day 2
Chest
Est. 65 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Day 3
Back
Est. 65 min
8 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable One-Arm Rotational Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 4
Biceps
Est. 61 min
6 exercises
EZ Bar Seated Curl (Close Grip)
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Weight Plate Reverse Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Day 5
Triceps
Est. 60 min
6 exercises
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Barbell Tricep Extension
4 Sets x 8 Reps
Single-Leg Bench Dip
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Day 6
Shoulders
Est. 64 min
8 exercises
Arm Circles
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Day 7
Abs and Forearms
Est. 53 min
7 exercises
Parallel Bar Leg Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
