weightlifting
General
Intermediate
Machine strength
Plan Details
The weightlifting routine by marissamuenchen is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
fun lil workout routine!
Routine detail
Day 1
BACK & BI
Est. 0 min
7 exercises
Dumbbell Bicep Curl to Shoulder Press
4 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Step Machine
1 Set
Day 2
GLUTE
Est. 0 min
6 exercises
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Step Machine
1 Set
Day 3
CHEST & TRI
Est. 0 min
6 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Step Machine
1 Set
Day 4
QUAD
Est. 0 min
7 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Step Machine
1 Set
Day 5
New Workout
Est. 0 min
0 exercises
This day is empty
Day 6
CARDIO
Est. 0 min
1 exercise
Walking
1 Set
Day 7
New Workout
Est. 0 min
0 exercises
This day is empty
