Chocolate Wasted
General
Intermediate
Machine strength
Plan Details
The Chocolate Wasted routine by oneJMitch is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Legs 1
Est. 39 min
6 exercises
Smith Machine Squat
5 Sets x 15,10,10,10,10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Parallel Bar Hip Raise
5 Sets x 10 Reps
Day 2
Back and Bi
Est. 40 min
6 exercises
Barbell Deadlift
4 Sets x 15,10,10,10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 20 Reps
Cable Crunch Kneeling Rotation
5 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Day 3
Chest and Arms
Est. 42 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Machine Dip
3 Sets x 20 Reps
Parallel Bar Hip Raise
5 Sets x 10 Reps
Day 4
Legs 2
Est. 53 min
6 exercises
Barbell Side Split Squat
3 Sets x 15 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 15 Reps
Smith Machine Split Squat
3 Sets x 20 Reps
Cable Hip Abduction
3 Sets x 20 Reps
Single-Leg Glute Bridge
3 Sets x 15 Reps
Machine Leg Press (Wide Stance)
3 Sets x 15 Reps
Day 5
Abs
Est. 79 min
8 exercises
Step Machine
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Crunch Kneeling Rotation
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Elliptical Training
3 Sets
