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Summer Workout
AUDIO TIP
General
Intermediate
None
Plan Details
The Summer Workout routine by booner824 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
5 day Run
Routine detail
Day 1
Arms
Est. 0 min
7 exercises
Preacher Curl Machine
4 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15,12,12 Reps
EZ Bar Curl
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15,15,13,13 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 15,12,10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Straight Bar)
4 Sets x 20,15,12,8 Reps
Day 2
Legs
Est. 0 min
5 exercises
Machine Calf Raise
5 Sets x 20,15,12,15,15 Reps
Machine Leg Extension
4 Sets x 20 Reps
Smith Machine Squat
4 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 8 Reps
Dumbbell Goblin Squat
3 Sets x 12 Reps
Day 3
Chest and Delts
Est. 0 min
7 exercises
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 15,12,10,8 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10,10,20,12 Reps
Machine Dip
1 Set x 12 Reps
Cable Lateral Raise
7 Sets x 20,20,15,15,15,15,15 Reps
Day 4
Back
Est. 0 min
5 exercises
1 arm hammer row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 15,12,10,8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Neutral Grip Lat Pull Down
4 Sets x 15,12,10,8 Reps
Machine Inverted Row
3 Sets x 15 Reps
Day 5
Legs
Est. 0 min
5 exercises
Machine Seated Calf Raise
4 Sets x 15,15,15,18 Reps
Machine Seated Leg Curl
4 Sets x 15,12,13,20 Reps
Dumbbell Romanian Deadlift
4 Sets x 12,13,15,12 Reps
Machine Leg Curl (Prone)
3 Sets x 12,12,10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 20,15,12,8 Reps
Day 6
Abs
Est. 0 min
3 exercises
Ab Roller
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
