Getting back in shape
General
Intermediate
Barbell
Plan Details
The Getting back in shape routine by Recove is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 47 min
8 exercises
Barbell Bench Press
4 Sets x 10,8,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 10,8,8,6 Reps
Dumbbell Fly
4 Sets x 10,8,8,6 Reps
Cable Cross-Over
4 Sets x 10,8,8,6 Reps
Weighted Tricep Dip
4 Sets x 10,8,8,6 Reps
EZ Bar Tricep Extension
4 Sets x 10,8,8,6 Reps
Cable Shoulder Extension
4 Sets x 10,8,8,6 Reps
Cable Incline Tricep Extension
4 Sets x 10,8,8,6 Reps
Tue
Back and Biceps
Est. 63 min
9 exercises
Weighted Pull-Up
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Climber Pull-Up
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10,8,8,6 Reps
Barbell Deadlift
4 Sets x 10,8,8,6 Reps
Barbell Curl
4 Sets x 10,8,8,6 Reps
Barbell Preacher Curl
4 Sets x 10,8,8,6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10,8,8,6 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10,8,8,6 Reps
Thu
Shoulders and Legs
Est. 57 min
9 exercises
Dumbbell Seated Arnold Press
4 Sets x 10,8,8,6 Reps
Barbell Military Press
4 Sets x 10,8,8,6 Reps
Barbell Upright Row
4 Sets x 10,8,8,6 Reps
Smith Machine Shrug
4 Sets x 10,8,8,6 Reps
Barbell Squat
4 Sets x 10,8,8,6 Reps
Barbell Deep Squat
4 Sets x 10,8,8,6 Reps
Barbell Standing Calf Raise
4 Sets x 10,8,8,6 Reps
Machine Seated Leg Curl
4 Sets x 10,8,8,6 Reps
Machine Leg Extension
4 Sets x 10,8,8,6 Reps
Fri
Chest and Back
Est. 50 min
8 exercises
Dumbbell Bench Press
4 Sets x 10,8,8,6 Reps
Barbell Incline Bench Press
4 Sets x 10,8,8,6 Reps
Barbell Decline Bench Press
4 Sets x 10,8,8,6 Reps
Dumbbell Incline Fly
4 Sets x 10,8,8,6 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Chin-Up with Knee Raise
5 Sets x 5 Reps
Dumbbell Incline Bench Row
4 Sets x 10,8,8,6 Reps
Barbell Deadlift
4 Sets x 10,8,8,6 Reps
Sun
Cardio and Abs
Est. 74 min
6 exercises
Treadmill Running
1 Set
Rowing
1 Set
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Weight Plate Rotation
4 Sets x 20 Reps
Leg Raise with Hip Thrust
4 Sets x 12 Reps
Plank
4 Sets
