Aaron Caryl's Better Physique
General
Intermediate
Machine strength
Plan Details
The Aaron Caryl's Better Physique routine by carylfitness is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Other examples of HIIT: Simple HIIT: Warm up 5 minutes at 3.5 speed. Sprint (NOT RUN) this should be HARD for 60 seconds Walk at 3.5-4.0 for 90 seconds. Repeat until you hit assigned amount of time (Please lower the rest period as this gets easier and/or increase sprint period or speed) WEIGHT: On a scale of 1-10 from lightest to heaviest you should be lifting at about a 7-8. If you have a previous injury in a muscle group, I would lift at a lower number on the scale of level of toughness. REPS: I give you a base range for your reps and set, you may switch it up from time to time depending on how you feel. For example if you are feeling strong you may lower the reps and increase the weight! And vise versa but try to stick to the rep range I gave you! If you feel you want to switch things up, try supersetting two different exercise together (that means no rest in between the exercises you are supersetting) or lifting heavier and lowering your reps. You may also try making each workout a circuit every once in a while (not recommend doing too often) what that means is you would do each exercise once consecutively and then repeat the entire thing another 2-3 times.
Routine detail
Mon
LEGS
Est. 56 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Tue
ARMS AND CARDIO (25 MIN HIIT)
Est. 70 min
9 exercises
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
BICEP CURLS 21
3 Sets x 21 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 15 Reps
Wed
ABS AND CARDIO (25 MIN HIIT)
Est. 24 min
4 exercises
Parallel Bar Leg Raise
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Cable One-Arm Side Bend
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Thu
GLUTES
Est. 65 min
9 exercises
DUMBBELL CURTSY SQUATS
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 20 Reps
Glute Kickback
3 Sets x 15 Reps
CRAB WALKS WITH BAND AROUND THIGHS
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 12 Reps
SIDE STEP UPS
3 Sets x 10 Reps
GLUTE STOMPS ON ASSISTED PULLUP
3 Sets x 15 Reps
Fri
BACK AND CHEST
Est. 54 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
