Body
General
Intermediate
None
Plan Details
The Body routine by bhat.pavaman is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Fri
Chest and Shoulder
Est. 66 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Wed
Back and Lats
Est. 64 min
10 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable V-Bar Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Trap Bar Bent-over Rows
3 Sets x 8 Reps
Tue
Abs and Oblique
Est. 58 min
9 exercises
Weight Plate Russian Twist
3 Sets x 8 Reps
Cable Wood Chop
6 Sets x 8 Reps
Cable Reverse Wood Chop
6 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Dumbbell Rotational Decline Sit-Up
3 Sets x 8 Reps
Weighted Decline Rotation
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Mon
Upper Limb
Est. 71 min
11 exercises
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Sun
Lower Limb and Glutes
Est. 70 min
11 exercises
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
