INTERMEDIATE WORKOUT SCOOBY
General
Intermediate
Body
Plan Details
The INTERMEDIATE WORKOUT SCOOBY routine by doctorox3000 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
PUSH
Est. 92 min
12 exercises
Superman
3 Sets
Side Plank
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Plank
3 Sets
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Indoor Cycling
1 Set
Day 2
PULL
Est. 85 min
13 exercises
Superman
2 Sets
Side Plank
2 Sets x 12 Reps
Crunch
2 Sets x 30 Reps
Side Plank
2 Sets x 12 Reps
Plank
2 Sets
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Standing Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Rope One-arm Hammer curls
3 Sets x 8 Reps
Indoor Cycling
1 Set
Day 3
LEGS
Est. 86 min
10 exercises
Superman
3 Sets
Side Plank
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Side Plank
3 Sets x 15 Reps
Plank
3 Sets
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Indoor Cycling
1 Set
