12.07.2016
General
Intermediate
Machine strength
Plan Details
The 12.07.2016 routine by clinterrific is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest
Est. 205 min
15 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Chest Press
3 Sets x 8 Reps
Smith Machine Bench Press (Wide Grip)
3 Sets x 8 Reps
Smith Machine Incline Bench Press (Reverse Grip)
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Stability Ball Wood Chop
3 Sets x 8 Reps
Treadmill Running
1 Set
Jump Rope
1 Set
Plank
3 Sets
Tue
Back
Est. 207 min
15 exercises
Barbell Good Morning
3 Sets x 8 Reps
Smith Machine One-Arm Row
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Stability Ball Roman Twist
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Jump Rope
1 Set
Treadmill Running
1 Set
Thu
Arms
Est. 192 min
13 exercises
21s
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Plank
3 Sets
Treadmill Running
1 Set
Jump Rope
1 Set
Fri
Chest and Back
Est. 195 min
13 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Chest Press
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Jump Rope
1 Set
Treadmill Running
1 Set
Sat
Legs
Est. 94 min
15 exercises
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Bench Squat
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
