Randy's Routine
General
Intermediate
Machine strength
Plan Details
The Randy's Routine routine by johndo2 is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Back and Biceps
Est. 58 min
7 exercises
Cable Bicep Curl
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
5 Sets x 12 Reps
Tue
Chest
Est. 56 min
7 exercises
Barbell Bench Press
6 Sets x 3 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Around the World
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Wed
Shoulder and Triceps
Est. 54 min
7 exercises
Dumbbell Wood Chop
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 12 Reps
Kettlebell One-Arm Snatch
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Thu
Leg
Est. 55 min
7 exercises
Parallel Bar Leg Raise
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Any
Extra
Est. 35 min
8 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 5 Reps
Barbell Squat
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 5 Reps
Cable Bicep Curl
3 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 5 Reps
Any
Abs
Est. 37 min
6 exercises
Hanging Leg Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 6 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 12 Reps
Any
Abs 2
Est. 24 min
4 exercises
Parallel Bar Hip Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Any
Calves
Est. 13 min
1 exercise
Machine Seated Calf Raise
4 Sets x 30 Reps
Any
Calves 2
Est. 8 min
1 exercise
Hack Calf Raise
4 Sets x 8 Reps
