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November Workout
General
Intermediate
Machine strength
Plan Details
The November Workout routine by keannin is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Full body works with targeted focus each day.
Routine detail
Mon
Upper Body
Est. 34 min
8 exercises
Barbell Curl
3 Sets x 10 Reps
Cable Wrist Curl
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Tue
Lower and Abs
Est. 33 min
8 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Plank
3 Sets
Machine Seated Leg Curl
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Wed
Upper Body
Est. 33 min
8 exercises
Dumbbell Reverse Fly
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Thu
Abs and Lower
Est. 34 min
9 exercises
Machine Ab Crunch
3 Sets x 10 Reps
Seated Leg Tuck
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Frog Sit-Up
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Band Sit-Up
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Fri
Cardio
Est. 41 min
5 exercises
Walking
1 Set
Boxing
1 Set
Elliptical Training
1 Set
Boxing
1 Set
Boxing
1 Set
