workout for genral fitnesz
General
Intermediate
Barbell
Plan Details
The workout for genral fitnesz routine by rajichani is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
this is a routine to dense muscles, you will do 5 sets with 10 reps of each exercise. minimum 10 reps is neccesary, reduce weight if u can't do 10 reps in each set
Routine detail
Day 1
Chest
Est. 58 min
6 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Day 2
back + abs
Est. 65 min
9 exercises
Pull-Up
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Leg Pull-In
3 Sets x 12 Reps
Plank
3 Sets
Day 3
Shoulders+ abs
Est. 65 min
7 exercises
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Leg Raise
4 Sets x 12 Reps
Day 4
cardio + abs
Est. 76 min
9 exercises
Walking
1 Set
Treadmill Running
1 Set
Indoor Cycling
1 Set
Decline Crunch
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 12 Reps
Barbell Seated Twist
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Plank
3 Sets
Day 5
Arms day
Est. 96 min
10 exercises
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 12 Reps
Day 6
Legs+abs day
Est. 77 min
8 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Lunge
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Calf Press On Leg Press
5 Sets x 10 Reps
Crunch
2 Sets x 25 Reps
Air Bike
2 Sets x 25 Reps
