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March & April
General
Intermediate
Machine strength
Plan Details
The March & April routine by hamidat is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Legs
Est. 44 min
7 exercises
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Smith Machine Front Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Day 2
Chest Day
Est. 43 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
pullover machine
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Day 3
Back Day
Est. 44 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 4
Cardio & Abs
Est. 109 min
12 exercises
Stationary Bike
3 Sets
warm up
3 Sets
Parallel Bar Leg Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Plank
3 Sets
Day 5
Arms Day
Est. 49 min
8 exercises
EZ Bar Curl
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Bicep Curl (Supine)
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Day 6
Shoulders Day
Est. 54 min
9 exercises
Smith Machine Shoulder Press
3 Sets x 10 Reps
Machine Lateral Shoulder Raise
3 Sets x 10 Reps
Cable Incline Pulldown (Supine)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Back Barbell Rise up
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
