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bachdall
General
Intermediate
Machine strength
Plan Details
The bachdall routine by simonbachdall is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Shoulder
Est. 35 min
5 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Any
Chest
Est. 35 min
5 exercises
Barbell Bench Press
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Upper Chest Crossover
3 Sets x 10 Reps
Any
Biceps back
Est. 35 min
5 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Any
Triceps
Est. 21 min
3 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
