Ricks Routine
General
Intermediate
Machine strength
Plan Details
The Ricks Routine routine by RickTroActive is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Weekly routine to stay in shape and look great!
Routine detail
Mon
Chest & Arms
Est. 81 min
9 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Incline Tricep Extension
4 Sets x 10 Reps
Tue
Back & Shoulders
Est. 52 min
6 exercises
Pull-Up
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Back Extension
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Wed
Core & Recovery
Est. 63 min
2 exercises
Running
1 Set
Swimming
1 Set
Thu
Chest & Arms
Est. 81 min
9 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Incline Tricep Extension
4 Sets x 10 Reps
Fri
Back & Shoulders
Est. 52 min
6 exercises
Pull-Up
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Back Extension
4 Sets x 10 Reps
Machine Lateral Shoulder Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Sat
Core & Recovery
Est. 63 min
2 exercises
Running
1 Set
Swimming
1 Set
Sun
Core & Recovery
Est. 63 min
2 exercises
Running
1 Set
Swimming
1 Set
