First Routine
General
Intermediate
Body
Plan Details
The First Routine routine by leo_sembe is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
General training routine on three days. Suggested to restart after a period of pause. Super series. Intense workout. All body
Routine detail
Any
1. Chest-Back-Abs
Est. 69 min
10 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Cable Elevated Row
3 Sets x 10 Reps
Plank
4 Sets
Stability Ball Trunk Rotation
4 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Any
1. Leg-Back-Abs
Est. 65 min
11 exercises
Machine Leg Extension
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Plank
1 Set
Stability Ball Plank
1 Set
Side Plank
1 Set x 8 Reps
Side Plank
1 Set x 8 Reps
Sit-Up
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Any
1. Shoulder-Arms-Abs
Est. 84 min
12 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Plank
4 Sets
Stability Ball Trunk Rotation
4 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
