1group1day
General
Intermediate
Barbell
Plan Details
The 1group1day routine by DeivVasiljev is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Shoulders
Est. 43 min
3 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Day 2
Back
Est. 43 min
3 exercises
Machine Back Extension
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Day 3
Chest
Est. 34 min
3 exercises
Bench Push-Up
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Day 4
Thighs front
Est. 44 min
3 exercises
Machine Leg Extension
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Day 5
Bic-Trip
Est. 50 min
4 exercises
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Day 6
Thighs back
Est. 43 min
3 exercises
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Day 7
Others
Est. 34 min
4 exercises
Rowing
1 Set
Machine Seated Calf Raise
4 Sets x 8 Reps
Weight Plate Shrug
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
