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Intermediate Routine
General
Intermediate
Machine strength
Plan Details
The Intermediate Routine routine by son_soku is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Trip
Est. 57 min
10 exercises
Elliptical Training
1 Set
Machine Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Elliptical Training
1 Set
Soccer
1 Set
Cool Down
1 Set
Tue
Shoulders and Legs
Est. 51 min
10 exercises
Elliptical Training
1 Set
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Basketball
1 Set
Cool Down
1 Set
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Back and Biceps
Est. 65 min
11 exercises
Elliptical Training
1 Set
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Elliptical Training
1 Set
Soccer
1 Set
Cool Down
1 Set
Fri
Abs
Est. 50 min
6 exercises
Crunch
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Cross Body Crunch
3 Sets x 12 Reps
Plank
1 Set
Indoor Cycling
1 Set
Sat
Cardio
Est. 32 min
1 exercise
Indoor Cycling
1 Set
