Ravish
General
Intermediate
Machine strength
Plan Details
The Ravish routine by rishiGmaharaj is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Shoulders
Est. 35 min
10 exercises
Machine Shoulder Press
3 Sets x 15,12,10 Reps
Smith Machine Shoulder Press
3 Sets x 15,12,10 Reps
Barbell Rear Military Press
3 Sets x 15,12,10 Reps
Dumbbell Seated Arnold Press
3 Sets x 15,12,10 Reps
Dumbbell Lateral Raise
3 Sets x 15,12,10 Reps
Dumbbell Alternating Front Raise
3 Sets x 15,12,10 Reps
Smith Machine Upright Row
3 Sets x 15,12,10 Reps
Dumbbell Shoulder Shrug
3 Sets x 15,12,10 Reps
Cable Rope Face Pull
3 Sets x 15,12,10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Tue
Back
Est. 26 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15,12,10 Reps
Chin-Up with Knee Raise
3 Sets x 15,12,10 Reps
Cable Elevated Row
3 Sets x 15,12,10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 15,12,10 Reps
Barbell Deadlift
3 Sets x 15,12,10 Reps
Machine Seated Row
3 Sets x 15,12,10 Reps
Cable Shoulder Extension
3 Sets x 15,12,10 Reps
Dumbbell One-Arm Row
3 Sets x 15,12,10 Reps
Wed
Arms
Est. 39 min
12 exercises
Barbell Curl
3 Sets x 15,12,10 Reps
EZ Bar Curl
3 Sets x 15,12,10 Reps
Dumbbell Incline Curl
3 Sets x 15,12,10 Reps
Barbell Preacher Curl
3 Sets x 15,12,10 Reps
Dumbbell Concentration Curl
3 Sets x 15,12,10 Reps
Cable One-Arm High Curl
3 Sets x 15,12,10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15,12,10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15,12,10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 15,12,10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15,12,10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15,12,10 Reps
Dumbbell Seated Tricep Press
3 Sets x 15,12,10 Reps
Thu
Chest
Est. 33 min
10 exercises
Push-Up
3 Sets x 15,12,10 Reps
Barbell Incline Bench Press
3 Sets x 15,12,10 Reps
Dumbbell Incline Fly
3 Sets x 15,12,10 Reps
Barbell Bench Press
3 Sets x 15,12,10 Reps
Dumbbell Fly
3 Sets x 15,12,10 Reps
Barbell Decline Bench Press
3 Sets x 15,12,10 Reps
Machine Bench Press
3 Sets x 15,12,10 Reps
Machine Fly
3 Sets x 15,12,10 Reps
Cable Cross-Over
3 Sets x 15,12,10 Reps
Dumbbell Pullover
3 Sets x 15,12,10 Reps
