le dekhle ache se
General
Intermediate
Machine strength
Plan Details
The le dekhle ache se routine by Abhi._.531 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Mon
CHEST/TRICEPS
Est. 100 min
12 exercises
Push-Up
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Tue
BACK/BICEPS
Est. 75 min
12 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Wed
Shoulders/Forearms
Est. 56 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Thu
CHEST/TRICEPS
Est. 81 min
13 exercises
Elevated Push-Up
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Fri
BACK/BICEPS
Est. 75 min
12 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Sat
Workout 6
Est. 63 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
