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last natural
General
Intermediate
Machine strength
Plan Details
The last natural routine by TimLinehan is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
full body workout based on progressive overload.
Routine detail
Mon
mobility
Est. 52 min
8 exercises
Bridge
3 Sets
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Stability Ball Trunk Rotation
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Push-Up
3 Sets x 10 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Tue
workout A
Est. 80 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 5 Reps
Indoor Cycling
1 Set
Wed
accessory
Est. 119 min
10 exercises
Dumbbell Incline Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Treadmill Running
1 Set
Thu
workout B
Est. 80 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Indoor Cycling
1 Set
Parallel Bar Hip Raise
3 Sets x 8 Reps
Fri
accessory
Est. 0 min
0 exercises
This day is empty
Sat
workout A
Est. 92 min
9 exercises
Barbell Squat
3 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Indoor Cycling
1 Set
Kettlebell Goblet Squat
3 Sets x 8 Reps
