Muscle a Day
General
Intermediate
Machine strength
Plan Details
The Muscle a Day routine by Virginilli is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Legs
Est. 65 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Squat
6 Sets x 5 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Single-Leg Calf Press
4 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Bodyweight Calf Raise
4 Sets x 10 Reps
Tue
Shoulders
Est. 74 min
8 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell Shoulder Press
6 Sets x 5 Reps
Cable Internal Rotation
4 Sets x 10 Reps
Cable External Rotation
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
4 Sets x 10 Reps
Cable One Arm Front Raises
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Wed
Back
Est. 70 min
7 exercises
Barbell Deadlift
4 Sets x 10 Reps
Barbell Deadlift
6 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable One-Arm Rotational Row
4 Sets x 10 Reps
Machine Vertical Row (Reverse Grip)
4 Sets x 10 Reps
Thu
Chest
Est. 77 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bench Press
6 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
5 Sets x 10 Reps
Cable Cross-Over
5 Sets x 10 Reps
Cable Mid Chest Crossover
5 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Fri
Arms
Est. 70 min
10 exercises
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable One-Arm High Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Barbell Seated Tricep Extension
4 Sets x 10 Reps
