new 11/20/17
General
Intermediate
Machine strength
Plan Details
The new 11/20/17 routine by dhollenbeck12 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Abs
Est. 56 min
6 exercises
Crunch
3 Sets x 15 Reps
Oblique Crunch
6 Sets x 15 Reps
Plank
3 Sets
Side Bridge
6 Sets
Leg Pull-In
3 Sets x 15 Reps
leg raise and hold
3 Sets
Any
Lower 1
Est. 121 min
8 exercises
Elliptical Training
1 Set
Smith Machine Squat
5 Sets x 15 Reps
Kettlebell One-Arm Swing
5 Sets x 20 Reps
side squat
8 Sets x 15 Reps
Kettlebell Single-Leg Deadlift
8 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Any
Upper 2
Est. 152 min
12 exercises
Elliptical Training
1 Set
Machine Assisted Pull-Up
3 Sets x 15 Reps
Push-Up (Wide Hand)
3 Sets x 15 Reps
Dumbbell Incline Bench Press
5 Sets x 15 Reps
Cable Seated Row
5 Sets x 15 Reps
Cable V Bar Pulldown
5 Sets x 15 Reps
Cable Rope Face Pull
5 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 15 Reps
Dumbbell Incline Curl
5 Sets x 15 Reps
Single-Leg Bench Dip
4 Sets x 15 Reps
Machine Seated Tricep Dip
4 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 15 Reps
Any
Lower 2
Est. 158 min
11 exercises
Elliptical Training
1 Set
Smith Machine Deadlift
6 Sets x 15 Reps
dumbbell Romanian dead lift
4 Sets x 15 Reps
Dumbbell Reverse Lunge
4 Sets x 20 Reps
Kettlebell One-Arm Clean and Jerk
8 Sets x 15 Reps
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
abs with knees
3 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Leg Press
5 Sets x 15 Reps
Any
Upper 1
Est. 178 min
10 exercises
Smith Machine Decline Bench Press
8 Sets x 15 Reps
Smith Machine Bent-Over Row
5 Sets x 15 Reps
Dumbbell One-Arm Lateral Raise
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Cable Cross-Over
5 Sets x 15 Reps
Barbell Pullover
5 Sets x 15 Reps
Dumbbell Seated Alternating Hammer Curl
5 Sets x 15 Reps
Dumbbell Seated Tricep Press
5 Sets x 15 Reps
Dumbbell One-Arm Incline Curl
5 Sets x 15 Reps
abs with knees
3 Sets x 15 Reps
