Trey's Routine
General
Intermediate
Body
Plan Details
The Trey's Routine routine by nine1100twenty4 is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Military based physical training that will help increase run times, max push-ups, and max sit-ups during annual PT evaluations. Please choose one of the 3 workouts for each day; A, B, or C. Each is different based on the number of sets and repetitions, but I will also typically move the order of exercises around in each routine. Thanks, and enjoy!
Routine detail
Mon
Chest / Legs B
Est. 85 min
11 exercises
cable crossover rotator pull
2 Sets x 25 Reps
Standing Rotator Pull (w/dumbell)
2 Sets x 25 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Individual Hamstring Curl (Nautilus)
3 Sets x 6 Reps
Low Cable Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Sit-Up
3 Sets x 30 Reps
Mon
Chest / Legs A
Est. 120 min
13 exercises
Running
4 Sets
cable crossover rotator pull
2 Sets x 25 Reps
Standing Rotator Pull (w/dumbell)
2 Sets x 25 Reps
Barbell Squat
4 Sets x 6 Reps
Individual Hamstring Curl (Nautilus)
4 Sets x 6 Reps
Machine Calf Raise
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Low Cable Fly
4 Sets x 6 Reps
Dumbbell Incline Fly
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Sit-Up
3 Sets x 30 Reps
No Assist Sit Ups
3 Sets x 10 Reps
Crunch
4 Sets x 35 Reps
Mon
Chest / Legs C
Est. 75 min
10 exercises
cable crossover rotator pull
2 Sets x 25 Reps
Standing Rotator Pull (w/dumbell)
2 Sets x 25 Reps
Barbell Squat
2 Sets x 20 Reps
Machine Leg Press
2 Sets x 20 Reps
Machine Leg Extension
2 Sets x 20 Reps
Machine Calf Raise
2 Sets x 20 Reps
Low Cable Fly
2 Sets x 20 Reps
Dumbbell Incline Fly
2 Sets x 20 Reps
Barbell Bench Press
2 Sets x 20 Reps
Sit-Up
3 Sets x 30 Reps
Wed
Back / Biceps B
Est. 75 min
9 exercises
cable crossover rotator pull
2 Sets x 25 Reps
Standing Rotator Pull (w/dumbell)
2 Sets x 25 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Sit-Up
4 Sets x 30 Reps
Wed
Back / Biceps A
Est. 97 min
11 exercises
cable crossover rotator pull
2 Sets x 25 Reps
Standing Rotator Pull (w/dumbell)
2 Sets x 25 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 6 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 6 Reps
Cable One-Arm Bicep Curl
4 Sets x 6 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 6 Reps
Machine Assisted Pull-Up
4 Sets x 6 Reps
Dumbbell Shoulder Shrug
4 Sets x 6 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 6 Reps
Dumbbell Alternating Front Raise
4 Sets x 6 Reps
Sit-Up
4 Sets x 30 Reps
Wed
Back / Biceps C
Est. 69 min
9 exercises
cable crossover rotator pull
2 Sets x 25 Reps
Standing Rotator Pull (w/dumbell)
2 Sets x 25 Reps
Cable Bicep Curl (Close Grip)
2 Sets x 20 Reps
Dumbbell Reverse Bicep Curl
2 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 20 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 20 Reps
Pull-Up
2 Sets x 20 Reps
Dumbbell Alternating Front Raise
2 Sets x 20 Reps
Sit-Up
3 Sets x 30 Reps
Fri
Chest / Triceps C
Est. 0 min
0 exercises
This day is empty
Fri
Chest / Triceps A
Est. 109 min
12 exercises
Standing Rotator Pull (w/dumbell)
2 Sets x 25 Reps
cable crossover rotator pull
2 Sets x 25 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Leverage Decline Chest Press
4 Sets x 6 Reps
Dumbbell Bench Press
4 Sets x 6 Reps
Weighted Tricep Dip
4 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 6 Reps
Dumbbell Seated Tricep Press
4 Sets x 6 Reps
No Assist Sit Ups
3 Sets x 10 Reps
Crunch
3 Sets x 30 Reps
Butterfly Kicks
3 Sets x 30 Reps
Stability Ball Crunch
4 Sets x 50 Reps
Fri
Chest / Triceps B
Est. 70 min
9 exercises
Standing Rotator Pull (w/dumbell)
2 Sets x 25 Reps
cable crossover rotator pull
2 Sets x 25 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
