roblisi's Plan 9/20
General
Intermediate
Dumbbell
Plan Details
The roblisi's Plan 9/20 routine by RobLisi is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
For serious people
Routine detail
Mon
Monday
Est. 0 min
6 exercises
Elliptical Training
1 Set
Dumbbell Incline Fly
5 Sets x 5 Reps
Dumbbell Fly
5 Sets x 5 Reps
Machine Fly
5 Sets x 5 Reps
Rear Delt Machine
5 Sets x 5 Reps
Elliptical Training
1 Set
Tue
Tuesday
Est. 0 min
8 exercises
Elliptical Training
1 Set
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell Front Raise
2 Sets x 12 Reps
Machine Leg Extension
5 Sets x 5 Reps
Machine Seated Leg Curl
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Calf Press On Leg Press
5 Sets x 5 Reps
Elliptical Training
1 Set
Thu
Thursday
Est. 0 min
8 exercises
Step Machine
1 Set
Rowing
1 Set
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 5 Reps
Machine Decline Chest Press
4 Sets x 5 Reps
Standing Cable Fly
3 Sets x 10 Reps
Stationary Bike
1 Set
Barbell Bench Press Shredder
1 Set x 20 Reps
Fri
Friday
Est. 0 min
9 exercises
Elliptical Training
1 Set
Rowing
1 Set
Barbell Shoulder Press
4 Sets x 5 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 5 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell Walking Lunge
2 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Stationary Bike
1 Set
Sat
Saturday
Est. 0 min
7 exercises
Rowing
1 Set
Barbell Bent-Over Row
5 Sets x 5 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
5 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
1 Set x 20 Reps
Stationary Bike
1 Set
