Back To It
General
Intermediate
Machine strength
Plan Details
The Back To It routine by pavypavs is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Arms
Est. 71 min
8 exercises
Barbell Curl
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Tue
Chest
Est. 55 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Cable Incline Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Upper Chest Crossover
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Wed
Shoulders
Est. 54 min
6 exercises
Machine Shoulder Press
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Thu
Back/Abs
Est. 62 min
7 exercises
Machine Assisted Pull-Up
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Machine Back Extension
4 Sets x 10 Reps
Leverage Machine High Row
4 Sets x 10 Reps
Fri
Elite
Est. 66 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
