August 2017
General
Intermediate
None
Plan Details
The August 2017 routine by karajaneayala is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Push/Pull
Routine detail
Day 1
Push
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
BW reverse lunge to high step up
3 Sets x 20 Reps
Push-Up
3 Sets x 8 Reps
Dumb bell Hip Thrust
2 Sets x 15 Reps
Barbell Squat to Upright Row
2 Sets x 20 Reps
Day 2
Pull
Est. 0 min
6 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
DB Back Extensuon
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Frog pumps
3 Sets x 50 Reps
Cable Rope Face Pull
2 Sets x 20 Reps
Day 3
Push
Est. 0 min
6 exercises
Kettlebell Goblet Squat
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Bodyweight Walking Lunge
2 Sets x 20 Reps
Dumbbell Arnold Press (Stability Ball)
3 Sets x 20 Reps
Glute Bridge with mini band around knees
3 Sets x 20 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Day 4
Pull
Est. 0 min
8 exercises
Single leg DB Romanian deadlift
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 15 Reps
Band pull a parts
3 Sets x 30 Reps
Glute Bridge
3 Sets x 20 Reps
Frog pumps
3 Sets x 20 Reps
Glute Bridge
3 Sets x 20 Reps
Dumbbell Prone Deltoid Raise
2 Sets x 20 Reps
Day 5
Glutes
Est. 0 min
6 exercises
lateral band walk
3 Sets x 10 Reps
Seated band hip abductuon
3 Sets x 30 Reps
Glute Bridge with mini band around knees
3 Sets x 30 Reps
Band hip abductuon
3 Sets x 10 Reps
Glute Kickback
2 Sets x 30 Reps
Reverse Hyper (Flat Bench)
2 Sets x 30 Reps
