daily motion
General
Intermediate
Machine strength
Plan Details
The daily motion routine by kelshalldiamond is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
weekly training plan for overall fitness, strength and endurance. incorporate running and stretching to help those muscles stretch and take shape.
Routine detail
Any
Workout 1
Est. 50 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Any
Workout 2
Est. 56 min
9 exercises
Machine Leg Extension
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Any
Workout 3
Est. 63 min
10 exercises
Plank
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Any
workout 4
Est. 56 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Any
workout 5
Est. 75 min
14 exercises
Plank
3 Sets
Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
Walking
1 Set
Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Indoor Cycling
1 Set
