new routine2
General
Intermediate
Machine strength
Plan Details
The new routine2 routine by rajichani is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
shoulders
Est. 48 min
6 exercises
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Day 2
legs
Est. 49 min
7 exercises
Barbell Front Squat
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
rope side lunges
3 Sets x 12 Reps
rope cross lunges
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Day 3
arms
Est. 61 min
7 exercises
Barbell Curl
5 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Day 4
cardio +abs
Est. 0 min
0 exercises
This day is empty
Day 5
chest
Est. 64 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Upper Chest Crossover
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Day 6
back
Est. 53 min
7 exercises
Pull-Up
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
