Customized pain (updated)
General
Intermediate
Machine strength
Plan Details
The Customized pain (updated) routine by abnernorris is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Good stuff
Routine detail
Day 1
Shoulders
Est. 112 min
11 exercises
Barbell Military Press
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell One-Arm Front Raise
5 Sets x 15 Reps
Barbell Upright Row
5 Sets x 15 Reps
Dumbbell Seated Shoulder Press
5 Sets x 15 Reps
Barbell Shrug
5 Sets x 15 Reps
Dumbbell Shoulder Shrug
5 Sets x 15 Reps
Machine Reverse Fly
5 Sets x 15 Reps
Leverage Shoulder Press
5 Sets x 15 Reps
Cable External Rotation
5 Sets x 15 Reps
Cable Internal Rotation
5 Sets x 15 Reps
Day 2
Legs
Est. 76 min
8 exercises
Barbell Squat
5 Sets x 15 Reps
Machine Leg Press
5 Sets x 15 Reps
Machine Leg Extension
5 Sets x 15 Reps
Machine Hip Adduction
5 Sets x 15 Reps
Machine Seated Leg Curl
5 Sets x 15 Reps
Machine Hip Abduction
5 Sets x 15 Reps
Dumbbell Calf Raise
5 Sets x 15 Reps
Smith Machine Reverse Calf Raise
5 Sets x 15 Reps
Day 3
Chest
Est. 148 min
14 exercises
Barbell Bench Press
5 Sets x 15 Reps
Barbell Incline Bench Press
5 Sets x 15 Reps
Barbell Decline Bench Press
5 Sets x 15 Reps
Dumbbell Incline Fly
5 Sets x 15 Reps
Dumbbell Decline Fly
5 Sets x 15 Reps
Machine Fly
5 Sets x 15 Reps
Leverage Incline Chest Press
5 Sets x 15 Reps
Cable Straight Arm Crossover
5 Sets x 15 Reps
Plate presses
5 Sets x 15 Reps
Dumbbell Bench Press
5 Sets x 15 Reps
Cable Decline Press
5 Sets x 15 Reps
Dumbbell Incline Bench Press
5 Sets x 15 Reps
Push-Up
5 Sets x 15 Reps
Barbell Pullover and Press
5 Sets x 15 Reps
Day 4
Back Day
Est. 101 min
10 exercises
Barbell Deadlift
5 Sets x 15 Reps
Barbell Bent-Over Row
5 Sets x 15 Reps
Leverage Machine Iso Row
5 Sets x 15 Reps
Leverage Machine High Row
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Cable Seated Row
5 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
T Bar Row
5 Sets x 15 Reps
Cable One-Arm Row
5 Sets x 15 Reps
Machine Back Extension
5 Sets x 15 Reps
Day 5
Biceps
Est. 165 min
17 exercises
Barbell Curl
5 Sets x 15 Reps
Smith Machine Bicep Curl
5 Sets x 15 Reps
Barbell Preacher Curl
5 Sets x 15 Reps
EZ Bar Curl
5 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 15 Reps
Barbell Spider Curl
5 Sets x 15 Reps
Cable Reverse Curl
5 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
5 Sets x 15 Reps
Dumbbell Incline Curl
5 Sets x 12 Reps
Cable One-Arm High Curl
5 Sets x 15 Reps
Cable One-Arm Preacher Curl
5 Sets x 15 Reps
Cable Rope Preacher Curl (Hammer)
5 Sets x 15 Reps
wide grip cable curls
5 Sets x 15 Reps
seated cable row curls
5 Sets x 15 Reps
Cable Rope Hammer Curl
5 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
5 Sets x 15 Reps
Day 6
Triceps
Est. 126 min
13 exercises
Barbell Bench Press (Close Grip)
5 Sets x 15 Reps
Dumbbell Tricep Extension
5 Sets x 15 Reps
Bench Dip
5 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 15 Reps
EZ Bar Tricep Extension
5 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 15 Reps
Machine Dip
5 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 15 Reps
Cable Tricep Kickback
5 Sets x 15 Reps
Cable Tricep Kickback
5 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
5 Sets x 15 Reps
Day 7
Circuit Training
Est. 139 min
15 exercises
Smith Machine Bicep Curl
4 Sets x 15 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 15 Reps
Smith Machine Bent-Over Row
4 Sets x 15 Reps
Smith Machine Split Squat
4 Sets x 15 Reps
Smith Machine Reverse Calf Raise
4 Sets x 15 Reps
Smith Machine Shoulder Press
4 Sets x 15 Reps
Smith Machine Shrug
4 Sets x 15 Reps
Smith Machine Bench Press
4 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 30 Reps
Cable Bicep Curl (Close Grip)
5 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 15 Reps
Cable Incline Pulldown (Supine)
5 Sets x 15 Reps
Cable Cross-Over
5 Sets x 15 Reps
Machine Back Extension
5 Sets x 15 Reps
cable squats
5 Sets x 15 Reps
Day 8
Abs
Est. 68 min
8 exercises
Plank
5 Sets
Stability Ball Trunk Rotation
5 Sets x 15 Reps
Alternating Heel Touch
5 Sets x 15 Reps
Abdominal Hip Roll
5 Sets x 15 Reps
Lying Alternating Knee Raise
5 Sets x 15 Reps
Forearm Plank with Hip Abduction
5 Sets x 15 Reps
Toe Touches
5 Sets x 15 Reps
Parallel Bar Hip Raise
5 Sets x 15 Reps
