Raw Power 1
General
Intermediate
Machine strength
Plan Details
The Raw Power 1 routine by segairis is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest, Biseps, Abs
Est. 52 min
7 exercises
Dip
2 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Push-Up
4 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 6 Reps
Chin-Up with Knee Raise
2 Sets x 6 Reps
Back Hyperextension
2 Sets x 15 Reps
Hanging Leg Raise
1 Set x 30 Reps
Day 2
Delts, Legs, Abs
Est. 64 min
12 exercises
Dumbbell Shoulder Shrug
1 Set x 15 Reps
Dumbbell Shoulder Shrug
1 Set x 12 Reps
Dumbbell Shoulder Shrug
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
1 Set x 12 Reps
Dumbbell Seated Shoulder Press
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
1 Set x 8 Reps
Dumbbell Seated Shoulder Press
1 Set x 6 Reps
Barbell Upright Row
2 Sets x 8 Reps
Barbell Upright Row
1 Set x 8 Reps
Machine Leg Press
3 Sets x 20 Reps
Back Hyperextension
2 Sets x 12 Reps
Parallel Bar Leg Raise
1 Set x 30 Reps
Day 3
Back, Triceps, Abs
Est. 46 min
7 exercises
Weighted Pull-Up
2 Sets x 5 Reps
Weighted Pull-Up
2 Sets x 5 Reps
Dip
2 Sets x 12 Reps
Dip
1 Set x 12 Reps
Tricep Push-Up
3 Sets x 15 Reps
Back Hyperextension
2 Sets x 15 Reps
Hanging Leg Raise
1 Set x 30 Reps
Day 4
Legs, Shoulders, Abs
Est. 61 min
10 exercises
Barbell Squat
2 Sets x 10 Reps
Barbell Squat
2 Sets x 10 Reps
Machine Leg Press
1 Set x 12 Reps
Machine Leg Press
1 Set x 12 Reps
Dumbbell Seated Shoulder Press
2 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Barbell Upright Row
2 Sets x 8 Reps
Barbell Upright Row
1 Set x 8 Reps
Back Hyperextension
2 Sets x 12 Reps
Parallel Bar Leg Raise
1 Set x 30 Reps
