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Averys Routine
General
Intermediate
Machine strength
Plan Details
The Averys Routine routine by birdcage is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth. It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest. Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth. **** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine.
Routine detail
Mon
Push HIIT
Est. 64 min
9 exercises
Barbell Bench Press
5 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Cable Incline Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
hiit
1 Set
Tue
Pull
Est. 93 min
12 exercises
Barbell Deadlift
5 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Wed
Steady State Yoga Abs Rest
Est. 152 min
6 exercises
Running
1 Set
Yoga
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Parallel Bar Hip Flexion
3 Sets x 15 Reps
Thu
Legs
Est. 54 min
7 exercises
Machine Calf Raise
3 Sets x 12 Reps
Barbell Squat
5 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Deadlift
5 Sets x 6 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Fri
Shoulders and Abs HIIT
Est. 71 min
10 exercises
Barbell Shoulder Press
5 Sets x 6 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Decline Crunch
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
hiit
1 Set
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
