May, June, July
General
Intermediate
Barbell
Plan Details
The May, June, July routine by deanzezeus is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Barbell exercises are the core to most workout plans out there and in this plan we take out the best compound barbell movements to make an effective way to gain strength and muscle. If you have a home gym we'd recommend buying a barbell first! Warming Up Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. Reps, Sets and Rest There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. Getting Help If you need some help getting started, join our facebook group and our team and existing community would be happy to help!
Routine detail
Mon
Upper Body - Bench Press
Est. 41 min
5 exercises
Barbell Curl
3 Sets x 12 Reps
Barbell Push Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Tue
Lower Body - Squat
Est. 29 min
4 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Wed
Upper Body - Military Press
Est. 32 min
4 exercises
Machine Assisted Dip
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Thu
Lower Body - Deadlift
Est. 31 min
4 exercises
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 10 Reps
dumbbell front squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Fri
Upper Body - Bench Press
Est. 41 min
5 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 12 Reps
Sat
Cardio
Est. 108 min
3 exercises
Walking
1 Set
Push-Up
3 Sets x 20 Reps
Crunch
3 Sets x 30 Reps
Sun
Cardio
Est. 108 min
3 exercises
Walking
1 Set
Push-Up
3 Sets x 20 Reps
Crunch
3 Sets x 30 Reps
