volume plan
General
Intermediate
Barbell
Plan Details
The volume plan routine by rajichani is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
dumbell incline press 20 kg barbell bench press 60 kg dumbel decline 17.5 kg dumbel fly 10 kg machine fly 40 kg neck shrug 20 kg ez bar 5kg dumbel incile 7.5 kg barbel curl 7.5 kg close grip 10 kg triceps extension 25 kg deadlift 40 kg bent over 20 kg seated row 40 kg one arm dumb 15 kg shrug 40 kg miltary pres 7.5 kg dumbel 12.5 kg lateral raise 7.5 kg bent over 5 kg uper right 7.5 kg front raise 5 kg extension leg 25 kg squat 30 kg lunges 7.5 kg leg press 40 lg leg curl 15 lg calves 30 kg
Routine detail
Mon
chest
Est. 75 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Tue
arms
Est. 83 min
8 exercises
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Wed
rest
Est. 0 min
0 exercises
This day is empty
Thu
back
Est. 65 min
6 exercises
Pull-Up
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Fri
shoulders
Est. 64 min
6 exercises
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Sat
legs
Est. 83 min
8 exercises
Machine Leg Extension
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
standing leg curl
4 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
plate up raise
3 Sets x 12 Reps
