The prep papa program
General
Intermediate
Machine strength
Plan Details
The The prep papa program routine by stenderup6 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 days a week workout, with focus on getting around all muscles in a week.
Routine detail
Mon
Chest, Biceps, Shoulders, Legs and Core
Est. 0 min
12 exercises
Hand bike
1 Set
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
6 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
6 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Tue
New Workout
Est. 0 min
0 exercises
This day is empty
Wed
All Body
Est. 0 min
12 exercises
Indoor Cycling
1 Set
Machine Seated Row
6 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Ball Hanging Knee Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Deadbug
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Thu
New Workout
Est. 0 min
0 exercises
This day is empty
Fri
Back, Tríceps, Shoulders, Legs and Core
Est. 0 min
12 exercises
Hand bike
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Hack Squat (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Shoulder stemple
3 Sets x 8 Reps
Plank with kettlebell move
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Weighted Trunk Rotation
3 Sets x 8 Reps
