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Merry Xmas Barbell Life
General
Intermediate
Machine strength
Plan Details
The Merry Xmas Barbell Life routine by GabrielLafontaine is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Full body Monday
Est. 70 min
8 exercises
kettlebell swings
5 Sets x 20 Reps
Barbell Squat
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 4 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Dumbbell Hammer Shoulder Press
2 Sets x 8 Reps
Machine Calf Raise
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Day 2
isolation 1
Est. 37 min
6 exercises
kettlebell swings
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Day 3
Full Body Wednesday
Est. 68 min
8 exercises
kettlebell swings
5 Sets x 20 Reps
Barbell Sumo Deadlift
3 Sets x 3 Reps
Barbell Push Press
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Skullcrusher
3 Sets x 8 Reps
Day 4
isolation 2
Est. 37 min
6 exercises
kettlebell swings
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Day 5
Friday Full Body 3
Est. 73 min
8 exercises
kettlebell swings
5 Sets x 20 Reps
Barbell Good Morning
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
shoulder pull
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
