Yani’s workout plan **
General
Intermediate
Body
Plan Details
The Yani’s workout plan ** routine by ajones58 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Glutes and legs
Est. 0 min
12 exercises
Walking
3 Sets
Hip Extension (Standing)
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Squat with Narrow Stance
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Bodyweight Walking Lunge
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Wed
Back and biceps
Est. 0 min
9 exercises
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Kettlebell Row
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell One-Arm Row
3 Sets x 10 Reps
Superman
3 Sets
Walking
3 Sets
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Fri
Full body
Est. 0 min
15 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Walking
3 Sets
Dumbbell One-Arm Row
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Sat
Glutes and legs
Est. 0 min
16 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Bodyweight Walking Lunge
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Band Hip Lift
3 Sets x 8 Reps
Knee to Chest (Supine)
3 Sets x 10 Reps
Prisoner Squat
3 Sets x 8 Reps
Walking
3 Sets
Bridge
3 Sets
Single-Leg Glute Bridge
3 Sets x 8 Reps
Toe Touch Stretch
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Flutter Kick
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 10 Reps
Sun
Upper body
Est. 0 min
12 exercises
Barbell Pullover
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Any
Abs
Est. 0 min
16 exercises
Dumbbell Side Bend
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Alternating Leg Bridge
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Weighted Side Rotation
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Seated Twist
3 Sets
Reverse Crunch
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
