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Turn it up a notch.
General
Intermediate
Machine strength
Plan Details
The Turn it up a notch. routine by willisator is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
A step up for people who have grown bored with their beginner's routine and are looking to take their lifting to the next level. Muscles are used to lifting, body can stabilize when performing lifts, and gains are sought. This will focus on compound lifts at the start of a workout, followed by isolation exercise to really stress the muscles.
Routine detail
Mon
Bicep/Tricep
Est. 72 min
8 exercises
Chin-Up with Knee Raise
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Tue
Legs and Abs
Est. 111 min
12 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Single-Leg Calf Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 10 Reps
Cable Kneeling Crunch
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Side Bridge
3 Sets
Sit-Up
4 Sets x 50 Reps
Wed
Chest and Back
Est. 89 min
10 exercises
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Legs and Abs
Est. 70 min
11 exercises
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Side Bridge
3 Sets
Sit-Up
3 Sets x 8 Reps
Sat
Chest and Back
Est. 65 min
10 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
Any
CARDIO
Est. 0 min
0 exercises
This day is empty
Any
RUN DAY
Est. 0 min
0 exercises
This day is empty
