house
General
Intermediate
Barbell
Plan Details
The house routine by palpalich is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Dlya doma
Routine detail
Mon
grud, tricepc
Est. 71 min
4 exercises
Weighted Tricep Dip
4 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
otzhimanie, nogi na divane
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Tue
spina, bicepc, predplechie
Est. 116 min
7 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Wed
press
Est. 42 min
3 exercises
Weighted Decline Rotation
3 Sets x 12 Reps
Decline Bench Leg Raise
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Thu
plechi, trapecii
Est. 82 min
5 exercises
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Abduction
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Fri
nogi
Est. 68 min
4 exercises
Barbell Lunge
3 Sets x 8 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
