Back to form
General
Intermediate
Machine strength
Plan Details
The Back to form routine by Allann36999 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 6 day training routine that puts extra emphasis by dedicating one day just to legs and shoulders. End each day with 25 leg raises and 15 minutes on the treadmill, 15 incline and 3 on the speed.
Routine detail
Day 1
Back & Bi
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Day 2
Chest & Tri
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Day 3
Legs
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Day 4
Shoulders
Est. 0 min
10 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Smith Machine Shoulder Press (Wide Grip)
3 Sets x 8 Reps
Smith Machine Shoulder Press (Close Grip)
3 Sets x 8 Reps
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Day 5
Only Cardio
Est. 0 min
2 exercises
Walking
3 Sets
Step Machine
3 Sets
Day 6
N/A
Est. 0 min
0 exercises
This day is empty
