Life Centre Gym v2
General
Intermediate
Machine strength
Plan Details
The Life Centre Gym v2 routine by AndyRayner92 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Total workout time approximately 60-75 minutes depending on equipment availability. Workouts should be consecutive rather than assigned to a particular day of the week. Aim for a minimum of 4 workouts per week. Choose 2+ cardio exercises for each workout and monitor/record distance on each machine. Choose 3+ strength and resistance exercises for each workout and monitor/record weight for each exercise. Incorporate 2+ ab exercises of your own choosing for each workout. (2-3 additional workouts, i.e. boxing, running, functional training or cycling, should also be attempted each week) Workouts should be updated or changed every 3-6 months.
Routine detail
Day 1
Chest
Est. 124 min
12 exercises
Elliptical Training
1 Set
Rowing
1 Set
Stationary Bike
1 Set
Treadmill Running
1 Set
Smith Machine Bench Press
4 Sets x 15,12,8,6 Reps
Smith Machine Incline Bench Press
4 Sets x 15,12,8,6 Reps
Push-Up
3 Sets x 20 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Day 2
Shoulders and Traps
Est. 124 min
12 exercises
Elliptical Training
1 Set
Rowing
1 Set
Stationary Bike
1 Set
Treadmill Running
1 Set
Smith Machine Shoulder Press
4 Sets x 15,12,8,6 Reps
Smith Machine Shrug
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Rear Press
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Upright Row
4 Sets x 15,12,8,6 Reps
Day 3
Biceps
Est. 124 min
12 exercises
Elliptical Training
1 Set
Rowing
1 Set
Stationary Bike
1 Set
Treadmill Running
1 Set
Barbell Curl
4 Sets x 15,12,8,6 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Chin-Up (Close Grip)
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15,12,8,6 Reps
Day 4
Triceps
Est. 122 min
12 exercises
Elliptical Training
1 Set
Rowing
1 Set
Stationary Bike
1 Set
Treadmill Running
1 Set
Smith Machine Bench Press (Close Grip)
4 Sets x 15,12,8,6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 15 Reps
Bench Dip
3 Sets x 20 Reps
Day 5
Legs
Est. 128 min
12 exercises
Elliptical Training
1 Set
Rowing
1 Set
Stationary Bike
1 Set
Treadmill Running
1 Set
Smith Machine Squat
4 Sets x 15,12,8,6 Reps
Machine Leg Press
4 Sets x 15,12,8,6 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 15 Reps
Day 6
Back
Est. 123 min
12 exercises
Elliptical Training
1 Set
Rowing
1 Set
Stationary Bike
1 Set
Treadmill Running
1 Set
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 15,12,8,6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Smith Machine Deadlift
4 Sets x 15,12,8,6 Reps
Dumbbell Incline Bench Row
3 Sets x 15 Reps
