sunny exercise routine
General
Intermediate
Machine strength
Plan Details
The sunny exercise routine routine by ritwikkings is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This will help you increase your strength and stamina at same time , choose your weight wisely do not ego lift because slow and steady always wins the race.
Routine detail
Mon
CHEST and triceps
Est. 63 min
10 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
2 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension (Pronated)
2 Sets x 12 Reps
Tue
BACK and biceps
Est. 75 min
12 exercises
Barbell Deadlift
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Dumbbell Seated Bicep Curl
2 Sets x 12 Reps
Barbell Preacher Curl
2 Sets x 15 Reps
Cable Reverse Curl
2 Sets x 12 Reps
Wed
SHOULDER and leg
Est. 77 min
12 exercises
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Barbell Squat
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Hack Calf Raise
3 Sets x 12 Reps
Thu
TRICEPS and chest
Est. 72 min
11 exercises
Barbell Bench Press
2 Sets x 12 Reps
Barbell Incline Bench Press
2 Sets x 12 Reps
Barbell Decline Bench Press
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 12 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 12 Reps
Fri
BICEPS and back
Est. 68 min
11 exercises
Barbell Deadlift
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Cable V Bar Pulldown
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 12 Reps
Cable One-Arm High Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Sat
LEG and shoulders
Est. 66 min
11 exercises
Barbell Squat
3 Sets x 12 Reps
Bodyweight Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell One-Arm Front Raise
2 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
2 Sets x 12 Reps
