Perus
General
Intermediate
Body
Plan Details
The Perus routine by AntonTouray is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth. It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest. Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth. **** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine.
Routine detail
Mon
"Rest"
Est. 18 min
3 exercises
Push-Up
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Sit-Up
3 Sets x 20 Reps
Tue
Chest and Triceps
Est. 54 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 12,12,8,8,8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Wed
Legs and Abs
Est. 65 min
10 exercises
Machine Leg Extension
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Plank
3 Sets
Barbell Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Crunch
3 Sets x 20 Reps
Thu
Rest
Est. 18 min
3 exercises
Push-Up
3 Sets x 20 Reps
Sit-Up
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Fri
Back and Abs
Est. 70 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Air Bike
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Leg Raise
3 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 20 Reps
Sat
Biceps and Shoulders
Est. 67 min
10 exercises
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
