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FULL Grinder
General
Intermediate
Barbell
Plan Details
The FULL Grinder routine by ravendanodiaz is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Mix of strength training and HIIT
Routine detail
Mon
Upper body
Est. 183 min
20 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Treadmill Running
3 Sets
Arm Circles
3 Sets x 8 Reps
Back Bend
3 Sets x 8 Reps
Tricep Side Stretch
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Tue
Leggo
Est. 121 min
10 exercises
Cable Leg Kickback
3 Sets x 8 Reps
Stability Ball Leg Lift
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift (Wide Stance)
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Step Machine
3 Sets
Wed
Cardio
Est. 90 min
6 exercises
Stability Ball Hip Flexor Stretch
3 Sets x 8 Reps
Stability Ball Single-Leg Hamstring Stretch
3 Sets
Kneeling Forearm Stretch
3 Sets
Kneeling Lat Stretch
3 Sets
Band Quad Stretch
3 Sets x 8 Reps
Stationary Bike
3 Sets
Thu
Leggo 2
Est. 122 min
10 exercises
Bodyweight Squat
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Overhead Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift (Wide Stance)
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Step-Up
3 Sets x 8 Reps
Treadmill Running
3 Sets
Band Hip Lift
3 Sets x 8 Reps
Cable Lying Crunch
3 Sets x 8 Reps
Fri
Upper body
Est. 141 min
13 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Cable Judo Flip
3 Sets x 8 Reps
Running
3 Sets
