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My New Workout**
AUDIO TIP
General
Intermediate
None
Plan Details
The My New Workout** routine by kmfnz is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
regular three day workout with a full body on in-between days. full body is a shorter set type workout
Routine detail
Mon
Push 1
Est. 64 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Mon
Full Body 1
Est. 47 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Plank
3 Sets
Tue
Pull 1
Est. 70 min
8 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Wed
Push2
Est. 63 min
7 exercises
Barbell Military Press
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Wed
Full body 2
Est. 53 min
8 exercises
Barbell Military Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Thu
Pull 2
Est. 77 min
8 exercises
Trap Bar Deadlift
5 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Rear Deltoid Row
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Fri
Full body 3
Est. 63 min
7 exercises
Trap Bar Deadlift
5 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Arnold Press
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Push-Up (Close Hand)
4 Sets x 10 Reps
Machine Inverted Row
4 Sets x 10 Reps
Dumbbell Farmers Carry
4 Sets x 10 Reps
