Workout C/Volume
General
Intermediate
Machine strength
Plan Details
The Workout C/Volume routine by KeilaEscobar is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Back and biceps
Est. 60 min
9 exercises
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Cable Squat Curl
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Pulldown Bicep Curl
3 Sets x 8 Reps
Barbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Incline Spider Curl
3 Sets x 8 Reps
Tue
Shoulders
Est. 52 min
8 exercises
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Press (Reverse Grip)
3 Sets x 8 Reps
Wed
Legs
Est. 47 min
7 exercises
Barbell Overhead Squat
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Thu
Chest and triceps
Est. 52 min
8 exercises
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable One-Arm Tricep Extension (Kneeling)
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Fri
Booty
Est. 54 min
9 exercises
Bridge
3 Sets
Frog Sit-Up
3 Sets x 8 Reps
Barbell Side Split Squat
3 Sets x 8 Reps
Cable hip abduction
3 Sets x 8 Reps
Cable hip extension
3 Sets x 8 Reps
Cable rope hip thrusts
3 Sets x 8 Reps
Donkey kicks
3 Sets x 8 Reps
Hidrants
3 Sets x 8 Reps
Leg pulses
3 Sets x 8 Reps
Sat
Stretch
Est. 63 min
11 exercises
Stability Ball Back Stretch
3 Sets
Stability Ball Chest Stretch
3 Sets x 8 Reps
Stability Ball Hip Flexor Stretch
3 Sets x 8 Reps
Stability Ball Lat Stretch
3 Sets
Stability Ball Back Stretch (Prone)
3 Sets
Stability Ball Lat Stretch (Side lying)
3 Sets
Stability Ball Single-Leg Hamstring Stretch
3 Sets
Stability Ball Neck Flexion
3 Sets
Stability Ball Quadricep Stretch
3 Sets
Stability Ball Tricep Stretch
3 Sets x 8 Reps
Stability Ball Standing Hamstring Stretch
3 Sets
