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workout
General
Intermediate
Barbell
Plan Details
The workout routine by doki21 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
abs
Est. 17 min
4 exercises
Air Bike
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Any
chest
Est. 15 min
3 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Any
back
Est. 21 min
4 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Any
biceps
Est. 22 min
4 exercises
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Any
triceps
Est. 26 min
5 exercises
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Any
leg
Est. 32 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Any
abs
Est. 17 min
4 exercises
Leg Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
