Randy's Routine
General
Intermediate
Body
Plan Details
The Randy's Routine routine by randydover is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Randy's routine for general fitness.
Routine detail
Mon
Monday Workout
Est. 52 min
21 exercises
Dumbbell Bench Press
1 Set x 10 Reps
Dumbbell Decline Press
1 Set x 10 Reps
Barbell Skull Crusher (Reverse Grip)
1 Set x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 10 Reps
Cable Rope Seated Row
1 Set x 10 Reps
Dumbbell Concentration Curl
1 Set x 10 Reps
Barbell Reverse Curl
1 Set x 10 Reps
Dumbbell Wrist Curl (Neutral Grip)
1 Set x 10 Reps
Barbell Deep Squat
1 Set x 10 Reps
Machine Calf Press
1 Set x 10 Reps
Machine Hip Adduction
1 Set x 10 Reps
Machine Hip Abduction
1 Set x 10 Reps
Russian Twists
1 Set x 20 Reps
Plank
1 Set
Air Bike
1 Set x 50 Reps
Plank - 1 arm pressing wall
1 Set
Reverse Crunch
1 Set x 25 Reps
Side Bridge
1 Set
Side Raise
1 Set x 15 Reps
Figure eights
1 Set x 10 Reps
Cycling HIIT
1 Set
Tue
Lower Body
Est. 69 min
3 exercises
Push-Up
1 Set x 50 Reps
Arm Circles
1 Set x 15 Reps
Running
1 Set
Wed
Wednesday Workout
Est. 62 min
21 exercises
Dumbbell Bench Press
1 Set x 10 Reps
Dumbbell Incline Bench Press
1 Set x 1 Rep
Cable Tricep Pushdown (Rope)
1 Set x 10 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Rope Seated Row
1 Set x 10 Reps
Dumbbell Concentration Curl
1 Set x 10 Reps
Barbell Reverse Curl
1 Set x 10 Reps
Dumbbell Wrist Curl (Neutral Grip)
1 Set x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Press
1 Set x 10 Reps
Machine Hip Adduction
1 Set x 10 Reps
Machine Hip Abduction
1 Set x 10 Reps
V-Ups with weight
3 Sets x 8 Reps
Plank
1 Set
Air Bike
1 Set x 50 Reps
Plank - 1 arm pressing wall
1 Set
Plank dumbbell swap
3 Sets x 8 Reps
Side Bridge
1 Set
Side Raise
1 Set x 15 Reps
Dumbbell Juggle
3 Sets x 8 Reps
Cycling HIIT
1 Set
Thu
Thursday Lower Body
Est. 29 min
3 exercises
Push-Up
1 Set x 50 Reps
Indoor Cycling
1 Set
Arm Circles
1 Set x 15 Reps
Fri
Friday Workout
Est. 70 min
20 exercises
Dumbbell Bench Press
1 Set x 10 Reps
Dumbbell Decline Press
1 Set x 10 Reps
Dumbbell One-Arm Tricep Extension
1 Set x 1 Rep
Cable Tricep Pushdown (Rope)
1 Set x 10 Reps
Cable Rope Seated Row
1 Set x 10 Reps
Dumbbell Concentration Curl
1 Set x 10 Reps
Barbell Reverse Curl
1 Set x 10 Reps
Dumbbell Wrist Curl (Neutral Grip)
1 Set x 10 Reps
Barbell Deep Squat
1 Set x 10 Reps
Machine Calf Press
1 Set x 10 Reps
Machine Hip Adduction
1 Set x 10 Reps
Machine Hip Abduction
1 Set x 10 Reps
Chin-up Crunch
3 Sets x 8 Reps
Plank
1 Set
Air Bike
1 Set x 50 Reps
Superman
1 Set
Side Bridge
1 Set
Side Raise
1 Set x 15 Reps
Figure eights
1 Set x 10 Reps
Indoor Cycling
1 Set
Sat
Run
Est. 62 min
1 exercise
Running
1 Set
