January 1 - 28, 2023
General
Intermediate
Machine strength
Plan Details
The January 1 - 28, 2023 routine by lmanners is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 days cardio; 3 days weightlifting
Routine detail
Mon
Lift Day 1
5 exercises
Barbell Hip Thrust
4 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Lying Alternating Knee Raise
3 Sets x 10 Reps
Wed
Lift Day 2
6 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Dumbbell Reverse Lunge
4 Sets x 8 Reps
Smith Machine Toe Raise
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Back Extension (Prone)
3 Sets
Plank
3 Sets
Fri
Lift Day 3
5 exercises
Barbell Romanian Deadlift
5 Sets x 8 Reps
Side Step-Up
5 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
