last natural
General
Intermediate
Machine strength
Plan Details
The last natural routine by TimLinehan is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
full body workout based on progressive overload.
Routine detail
Mon
mobility
Est. 39 min
6 exercises
Bridge
3 Sets
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Stability Ball Trunk Rotation
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Tue
workout A
Est. 66 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Cable Incline Fly
3 Sets x 5 Reps
Indoor Cycling
1 Set
Wed
workout B
Est. 74 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Indoor Cycling
1 Set
Thu
workout A
Est. 66 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Indoor Cycling
1 Set
Fri
workout C
Est. 41 min
8 exercises
Parallel Bar Hip Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
