The Intense Program
General
Advanced
Machine strength
Plan Details
The The Intense Program routine by ahmadmosley is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Great plan to build an athletic and aesthetically pleasing physique for both men and women of all ages
Routine detail
Mon
Runs + Core
Est. 0 min
4 exercises
Treadmill Running
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Weighted Side Bend
3 Sets x 15 Reps
Walking
1 Set
Tue
PUSH
Est. 0 min
8 exercises
Machine Fly
4 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 15 Reps
Wed
Cardio + Core
Est. 0 min
2 exercises
Hanging Knee Raise
5 Sets x 20 Reps
Walking
1 Set
Thu
PULL
Est. 0 min
7 exercises
Cable V Bar Pulldown
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Leverage Machine High Row
3 Sets x 15 Reps
Leverage Machine Shrug
3 Sets x 15 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Fri
Runs + Core
Est. 0 min
4 exercises
Treadmill Running
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Cable One-Arm Side Bend
3 Sets x 15 Reps
Walking
1 Set
Sun
LEGS
Est. 0 min
7 exercises
Machine Leg Press
4 Sets x 15 Reps
Hack Squat
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
