New Routine - June 2014 PHAT
General
Intermediate
Machine strength
Plan Details
The New Routine - June 2014 PHAT routine by imhiya is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Upper Body - Power
Est. 54 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Weighted Tricep Dip
2 Sets x 10 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Tue
Lower Body - Power
Est. 36 min
6 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Deadlift
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Glute Kickback (Kneeling)
2 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Wed
Back/Shoulders - Hyperthrophy
Est. 69 min
9 exercises
Barbell Military Press
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Dumbbell Bent-Over Row
2 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 20 Reps
Smith Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Dumbbell One-Arm Reverse Fly
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Fri
Lower Body - Hyperthrophy
Est. 53 min
7 exercises
Barbell Deadlift
2 Sets x 5 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 20 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 20 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 20 Reps
Sat
Chest/Arms - Hypertrophy
Est. 80 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Hammer Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Barbell Preacher Curl
2 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell Spider Curl
2 Sets x 20 Reps
Dip
3 Sets x 12 Reps
EZ Bar Incline Tricep Extension
3 Sets x 15 Reps
Cable Tricep Kickback
2 Sets x 20 Reps
