My Workout Plan
General
Intermediate
Machine strength
Plan Details
The My Workout Plan routine by jdiazm is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest, Shoulders, and Triceps
Est. 36 min
11 exercises
Dumbbell Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Incline Bench Press
3 Sets x 12,10,8 Reps
Machine Bench Press
3 Sets x 12,10,8 Reps
Machine Fly
3 Sets x 12,10,8 Reps
Leverage Incline Chest Press
3 Sets x 12,10,8 Reps
Barbell Shrug
3 Sets x 12,10,8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12,10,8 Reps
Machine Shoulder Press
3 Sets x 12,10,8 Reps
Barbell Tricep Extension
3 Sets x 12,10,8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12,10,8 Reps
Dip
3 Sets x 12,10,8 Reps
Day 2
Back, and Biceps
Est. 32 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Barbell Bent-Over Row
3 Sets x 12,10,8 Reps
Cable Seated Row
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Row
3 Sets x 12,10,8 Reps
Machine Seated Row
3 Sets x 12,10,8 Reps
Machine Lat Pulldown
3 Sets x 12,10,8 Reps
Machine Back Extension
3 Sets x 12,10,8 Reps
EZ Bar Curl
3 Sets x 12,10,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12,10,8 Reps
Preacher Curl Machine
3 Sets x 12,10,8 Reps
Day 3
Abs, and Cardio
Est. 72 min
8 exercises
Walking
1 Set
Step Machine
1 Set
Crunch
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Day 4
Arms, and Shoulders
Est. 36 min
11 exercises
Dumbbell Shoulder Shrug
3 Sets x 12,10,8 Reps
Barbell Shrug
3 Sets x 12,10,8 Reps
Dip
3 Sets x 12,10,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,10,8 Reps
Barbell Tricep Extension
3 Sets x 12,10,8 Reps
EZ Bar Curl
3 Sets x 12,10,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12,10,8 Reps
Preacher Curl Machine
3 Sets x 12,10,8 Reps
Cable Bicep Curl
3 Sets x 12,10,8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12,10,8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12,10,8 Reps
Day 5
Legs, and Cardio
Est. 45 min
10 exercises
Walking
1 Set
Machine Leg Extension
3 Sets x 12,10,8 Reps
Machine Leg Curl (Prone)
3 Sets x 12,10,8 Reps
Hack Squat
3 Sets x 12,10,8 Reps
Machine Hip Abduction
3 Sets x 12,10,8 Reps
Machine Hip Adduction
3 Sets x 12,10,8 Reps
Machine Leg Press
3 Sets x 12,10,8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12,10,8 Reps
Bodyweight Calf Raise
3 Sets x 12,10,8 Reps
Machine Calf Press
3 Sets x 12,10,8 Reps
Day 6
Abs, and Cardio
Est. 64 min
7 exercises
Air Bike
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Scissor Kick
3 Sets x 15 Reps
Walking
1 Set
Step Machine
1 Set
