Henrry's Routine
General
Intermediate
Machine strength
Plan Details
The Henrry's Routine routine by Fenixesa503 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Shoulder , legs and abs
Est. 116 min
15 exercises
Walking
1 Set
Machine Lateral Shoulder Raise
3 Sets x 15 Reps
Dumbbell Seated Dublin Press
3 Sets x 15 Reps
Dumbbell Seated Front Raise
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Barbell Seated Twist
3 Sets x 20 Reps
Cross Body Crunch
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Dumbbell Rotational Decline Sit-Up
3 Sets x 8 Reps
Day 2
Back, Biceps and Foream
Est. 90 min
11 exercises
Walking
1 Set
Cable Elevated Row
3 Sets x 15 Reps
Dumbbell One-Arm Row (Reverse Grip)
3 Sets x 15 Reps
Cable Reverse Crossover
3 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 15 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 15 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 15 Reps
Day 3
Chest, Triceps and Shoulder
Est. 77 min
10 exercises
Walking
1 Set
Machine Deltoid Raise
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 8 Reps
Machine Dip
3 Sets x 15 Reps
Day 3
Chest, Triceps and Shoulder
Est. 77 min
10 exercises
Walking
1 Set
Machine Deltoid Raise
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 8 Reps
Machine Dip
3 Sets x 15 Reps
Day 4
back , biceps and abs
Est. 111 min
13 exercises
Walking
1 Set
Leverage Machine High Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Cable Incline Pulldown (Supine)
3 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 15 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 20 Reps
Dumbbell Seated Side Bend
3 Sets x 20 Reps
Bent Knee Hip Raise
3 Sets x 20 Reps
Janda Sit-Up
3 Sets x 20 Reps
Day 5
chest Triceps and legs
Est. 91 min
12 exercises
Walking
1 Set
Machine Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 15 Reps
Dumbbell Decline Bench Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Day 6
cardio
Est. 41 min
4 exercises
Walking
1 Set
Treadmill Running
1 Set
Elliptical Training
1 Set
Jump Rope
1 Set
