Joe’s building plan
General
Intermediate
Machine strength
Plan Details
The Joe’s building plan routine by iamjoe2 is a 11 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Legs
Est. 48 min
8 exercises
Smith Machine Squat
3 Sets x 10 Reps
Smith Machine Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Tue
Chest
Est. 64 min
10 exercises
Dip
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Wed
Arms
Est. 65 min
10 exercises
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Thu
Back
Est. 51 min
8 exercises
Pull-Up
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Barbell Pullover
3 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 10 Reps
Wide-Grip Seated Cable Row
3 Sets x 10 Reps
Fri
Shoulders
Est. 73 min
11 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Cable Rope Row to Neck
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Sat
Abs
Est. 53 min
9 exercises
Parallel Bar Leg Raise
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Cross Body Crunch
3 Sets x 10 Reps
Seated Bench Leg Pull-In
3 Sets x 10 Reps
Scissor Kick
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable Judo Flip
3 Sets x 10 Reps
Any
Bike
Est. 47 min
1 exercise
Recumbent Bike
3 Sets
Any
Treadmill
Est. 47 min
1 exercise
Walking
3 Sets
Any
Stairs
Est. 47 min
1 exercise
Step Machine
3 Sets
Any
Push ups
Est. 6 min
1 exercise
Push-Up
3 Sets x 10 Reps
Any
Elliptical
Est. 62 min
1 exercise
Elliptical Training
3 Sets
