Routine Workout
General
Intermediate
Machine strength
Plan Details
The Routine Workout routine by jswang3 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 58 min
8 exercises
Leverage Chest Press
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Bench Crunch
3 Sets x 12 Reps
Weighted Side Bend
3 Sets x 12 Reps
Day 2
Back
Est. 58 min
8 exercises
Leverage Machine Iso Row
3 Sets x 12 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Bench Crunch
3 Sets x 12 Reps
Weighted Side Bend
3 Sets x 12 Reps
Day 3
Shoulder
Est. 58 min
8 exercises
Leverage Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Bench Crunch
3 Sets x 12 Reps
Weighted Side Bend
3 Sets x 12 Reps
Day 4
Legs
Est. 58 min
8 exercises
Hack Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Bench Crunch
3 Sets x 12 Reps
Weighted Side Bend
3 Sets x 12 Reps
