paprika's Fitness plan - 1hr Max
General
Intermediate
Body
Plan Details
The paprika's Fitness plan - 1hr Max routine by aramis3108 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
designed for paprika. focusing on lower body and core. with one day of general compound lifting. please use dumbells specifically on excersises mentioned. same with smith machine on the excersise mentioned only. of course substitute only if there is no other option!
Routine detail
Mon
Workout Day #1
Est. 31 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Wed
Workout Day #2
Est. 38 min
6 exercises
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Dumbbell Jump Squat
3 Sets x 8 Reps
Plank
3 Sets
Fri
Workout Day #3
Est. 45 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Crunch
4 Sets x 20 Reps
Reverse Crunch
4 Sets x 20 Reps
Side Plank
4 Sets x 8 Reps
