barbell routine
General
Intermediate
Machine strength
Plan Details
The barbell routine routine by Mulweiser is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Every fifth week go heavy weight/less reps(5 instead of 10) and then switch to dumbbell routine
Routine detail
Day 1
Chest
Est. 94 min
8 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 2
Bi's & Tri's
Est. 46 min
13 exercises
Hammer Curl Bar
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
1 Set x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Bench Dip
1 Set x 10 Reps
Elliptical Training
3 Sets
Day 3
Legs
Est. 93 min
8 exercises
Machine Hip Adduction
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 25 Reps
Barbell Squat
3 Sets x 10 Reps
Elliptical Training
3 Sets
Day 4
Shoulders and Back
Est. 57 min
14 exercises
Machine Reverse Fly
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Seated Press
3 Sets x 10 Reps
Barbell Clean and Jerk
3 Sets x 10 Reps
Machine Reverse T Bar Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Reverse Overhead Dumbbell Laterals
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
Elliptical Training
3 Sets
