03/2018 Full Body
General
Intermediate
Machine strength
Plan Details
The 03/2018 Full Body routine by EricPhillips is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Day 1 - Chest Emphasis
Est. 56 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 15,12,8,6 Reps
Barbell Curl
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Leverage Shoulder Press
4 Sets x 12,10,8,6 Reps
Barbell Squat
4 Sets x 10,8,6,6 Reps
Day 2
Day 2 - Back Emphasis
Est. 65 min
9 exercises
Pull-Up
5 Sets x 15 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Back Hyperextension
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 10,8,6,6 Reps
Mountain Climber
3 Sets x 25 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 3
Day 3 - Bicep Emphasis
Est. 55 min
9 exercises
Barbell Decline Bench Press
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 10,8,6 Reps
Machine Leg Extension
4 Sets x 10,8,6,4 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Day 4
Day 4 - Tricep Emphasis
Est. 62 min
9 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12,8,6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15,12,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 10,8,6,4 Reps
Mountain Climber
3 Sets x 25 Reps
Push-Up
3 Sets x 20 Reps
Weighted Tricep Dip
5 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 20 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 5
Day 5 - Shoulder Emphasis
Est. 81 min
12 exercises
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Leverage Shoulder Press
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 10,8,6,6 Reps
Machine Calf Raise
4 Sets x 12 Reps
Barbell Ab Rollout
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 8 Reps
Pull-Up
5 Sets x 15 Reps
Cable Oblique Crunch
3 Sets x 10 Reps
Day 6
Day 6 - Leg Emphasis
Est. 58 min
9 exercises
Dumbbell Decline Bench Press
5 Sets x 5 Reps
Barbell Deadlift
4 Sets x 15,12,8,6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Weighted Tricep Dip
5 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Barbell Squat
4 Sets x 10,8,6,6 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
