Gym - Colindale
General
Intermediate
Machine strength
Plan Details
The Gym - Colindale routine by joemorgan2 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
5am Workout
Routine detail
Mon
- Chest
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Straight Arm Crossover
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Tue
- Biceps
Est. 0 min
12 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell One-Arm Incline Curl
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Cable Pallof Press with Rotation
3 Sets x 10 Reps
Wed
Leg Routine
Est. 0 min
6 exercises
Hack Squat
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 15 Reps
Dumbbell Reverse Lunge
4 Sets x 15 Reps
Barbell Hip Thrust
4 Sets x 15 Reps
Thu
- Shoulders
Est. 0 min
5 exercises
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Fri
- Triceps & Abs
Est. 0 min
8 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Tricep Kickback
4 Sets x 12 Reps
Machine Seated Tricep Dip
4 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Parallel Bar Hip Flexion
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
