intermediate bodybuilding
General
Beginner
Machine strength
Plan Details
The intermediate bodybuilding routine by Ethan_Dyer8 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
CHEST/TRI
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Tue
Back/Biceps
Est. 0 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Pullover
3 Sets x 12 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Wed
Legs
Est. 0 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Thu
Chest2
Est. 0 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Fri
Back/Bi2
Est. 0 min
7 exercises
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
2 Sets x 8 Reps
Barbell Preacher Curl
2 Sets x 8 Reps
Sat
Legs 2
Est. 0 min
5 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
