all-around routine
General
Intermediate
Machine strength
Plan Details
The all-around routine routine by aembe is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Bi's & Back
Est. 75 min
10 exercises
Chin-Up (Close Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Machine Unilateral Row
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Cable Upper Row
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 12 Reps
Sit-Up
3 Sets x 15 Reps
Wed
Chest & Tri's
Est. 63 min
9 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Push-Up
3 Sets
Single-Leg Bench Dip
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Sit-Up
3 Sets x 15 Reps
Fri
Shoulders & Legs
Est. 71 min
10 exercises
Machine Leg Extension
2 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Clean Deadlift
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Plank
3 Sets
