Back to basics
General
Intermediate
Machine strength
Plan Details
The Back to basics routine by qnugen is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Upper body A
Est. 46 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 2
Lower body A
Est. 33 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 3
Upper body B
Est. 46 min
7 exercises
Dumbbell Decline Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Day 4
Lower body B
Est. 34 min
6 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
8-minutes abs workout
1 Set
