Workout Routine
General
Intermediate
Machine strength
Plan Details
The Workout Routine routine by rhemsley is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Day One
Est. 154 min
10 exercises
Machine Ab Crunch
4 Sets x 25 Reps
Rear Pull-Up (Wide Grip)
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Machine Leg Press
5 Sets x 15 Reps
Machine Single-Leg Extension
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 50 Reps
Machine Calf Raise
4 Sets x 50 Reps
Step Machine
1 Set
Day 2
Abs, Chest, Biceps and Cardio
Est. 150 min
9 exercises
Machine Ab Crunch
4 Sets x 25 Reps
Cable Wood Chop
4 Sets x 25 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 15 Reps
Machine Fly
15 Sets x 15 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Step Machine
1 Set
Day 3
Abs, Hamstring, Triceps, Calf, Cardio
Est. 140 min
9 exercises
Machine Ab Crunch
4 Sets x 25 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 25 Reps
Dumbbell Lunge
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 50 Reps
Machine Calf Raise
4 Sets x 50 Reps
Step Machine
1 Set
Day 4
Abs, Body, Shoulder, Cardio
Est. 129 min
9 exercises
Machine Ab Crunch
4 Sets x 25 Reps
Cable Wood Chop
4 Sets x 25 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Crunch
4 Sets x 50 Reps
Plank
4 Sets
Cable Upright Row
4 Sets x 15 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 10 Reps
Step Machine
1 Set
