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Cookies get back into it
General
Intermediate
Machine strength
Plan Details
The Cookies get back into it routine by cookie2003 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 118 min
14 exercises
Barbell Bench Press
6 Sets x 10 Reps
Machine Bench Press
4 Sets x 15 Reps
Bench Push-Up
6 Sets x 12 Reps
Cable Cross-Over
4 Sets x 15 Reps
Dumbbell Incline Bench Press (Hammer Grip)
7 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 15 Reps
Machine Tricep Extension
4 Sets x 15 Reps
Push-Up
4 Sets x 12 Reps
Machine Dip
3 Sets x 6 Reps
Tue
Biceps and Back
Est. 118 min
16 exercises
Barbell Curl
5 Sets x 6 Reps
Back Hyperextension
5 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
6 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 15 Reps
Barbell Spider Curl
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 6 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Dumbbell Deadlift
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 6 Reps
Machine Inverted Row
6 Sets x 10 Reps
Cable Rope Lat Pulldown
5 Sets x 6 Reps
Dumbbell Bent-Over Row (Palms in)
4 Sets x 10 Reps
Machine Landmine Row (Reverse Grip)
4 Sets x 8 Reps
Wed
Shoulders, Forearms, & Abs
Est. 140 min
22 exercises
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell Shoulder Shrug
6 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Barbell Push Press
4 Sets x 8 Reps
Cable Internal Rotation
5 Sets x 15 Reps
Cable Rope Deltoid Row
4 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Dumbbell Hammer Shoulder Press
4 Sets x 6 Reps
Crunch
4 Sets x 20 Reps
Leverage Machine Shrug
4 Sets x 10 Reps
Scissor Kick
4 Sets x 15 Reps
Dumbbell Seated Alternating Reverse Fly
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
4 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 15 Reps
Parallel Bar Hip Flexion
4 Sets x 12 Reps
Wrist Circles
4 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Cable Crunch
3 Sets x 15 Reps
Cable Kneeling Crunch
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Thu
Legs
Est. 117 min
18 exercises
Machine Calf Raise
6 Sets x 8 Reps
Smith Machine Reverse Calf Raise
2 Sets x 20 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Calf Press
4 Sets x 12 Reps
Donkey Calf Raise
4 Sets x 15 Reps
Sissy Squat
6 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 7 Reps
Dumbbell Squat
4 Sets x 12 Reps
Prisoner Squat
5 Sets x 15 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Squat
4 Sets x 10 Reps
Hack Calf Raise
4 Sets x 12 Reps
Machine Kneeling Leg Curl
4 Sets x 15 Reps
Machine Single-Leg Curl
2 Sets x 12 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Fri
Everything with 1.5 hour run
Est. 127 min
11 exercises
Single-Leg Bench Dip
2 Sets x 15 Reps
Push-Up
2 Sets x 15 Reps
Arm Circles
2 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 15 Reps
Plank
2 Sets
Superman
2 Sets
Wrist Roller
1 Set x 1 Rep
Jump Squat
2 Sets x 15 Reps
Bridge
2 Sets
Bodyweight Calf Raise
2 Sets x 25 Reps
Running
1 Set
