Major Muscle Groups
General
Intermediate
Barbell
Plan Details
The Major Muscle Groups routine by JordanDubois is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest Day
Est. 9 min
5 exercises
HIIT Cardio
1 Set
Dumbbell Bench Press
4 Sets x 15,15,10,5 Reps
Dumbbell Fly
3 Sets x 12,12,8 Reps
Barbell Incline Bench Press
3 Sets x 12,12,7 Reps
Machine Fly
3 Sets x 12,8,8 Reps
Day 2
Arms
Est. 14 min
6 exercises
HIIT Cardio
1 Set
Barbell Deadlift
3 Sets x 15,12,10 Reps
Barbell Preacher Curl
3 Sets x 12,8,5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,10,7 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 16,12,8 Reps
Bench Dip
3 Sets x 20 Reps
Day 3
Legs
Est. 11 min
5 exercises
HIIT Cardio
1 Set
Barbell Squat
4 Sets x 15,15,10,7 Reps
Machine Seated Leg Curl
3 Sets x 12,10,7 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 25,20,15 Reps
Day 4
Forearms/Shins
Est. 11 min
5 exercises
HIIT Cardio
1 Set
Dumbbell Incline Bench Press
3 Sets x 12,8,5 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12,10,7 Reps
shin resistance w band
3 Sets x 20 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 20,15,10 Reps
Day 5
Back
Est. 9 min
5 exercises
HIIT Cardio
1 Set
Barbell Deadlift
3 Sets x 15,12,10 Reps
Dumbbell One-Arm Row
3 Sets x 10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,10,7 Reps
Cable Seated Row
3 Sets x 12,10,8 Reps
Day 6
Shoulders
Est. 15 min
6 exercises
HIIT Cardio
1 Set
Barbell Squat
3 Sets x 15,10,4 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12,10,10 Reps
Barbell Upright Row
3 Sets x 12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Barbell Shrug
3 Sets x 20 Reps
