Rainbow 6 Siege Couch To Fit
General
Intermediate
Dumbbell
Plan Details
The Rainbow 6 Siege Couch To Fit routine by ChristopherMiner is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
4 day whole body
Routine detail
Mon
Back & Bicep
Est. 64 min
9 exercises
Rowing
1 Set
Machine Assisted Pull-Up
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Crunch
3 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Tue
Chest & Tricep
Est. 57 min
8 exercises
Walking
1 Set
Push-Up
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Thu
Shoulders, Traps, Biceps
Est. 65 min
9 exercises
Walking
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Fri
Legs
Est. 61 min
7 exercises
Walking
1 Set
Barbell Squat
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Any
Cardio
Est. 65 min
3 exercises
Elliptical Training
1 Set
Stationary Bike
1 Set
Step Machine
1 Set
