building up overall muscle
General
Intermediate
Machine strength
Plan Details
The building up overall muscle routine by ginamitchell is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
One day focusing mainly on legs with some core at end One day focusing mainly on arms and shoulders with some core at end One day focusing mainly on abs and glutes One day whole body
Routine detail
Any
Day 4
Est. 123 min
13 exercises
Stationary Bike
3 Sets
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Any
Day 3
Est. 119 min
13 exercises
Stationary Bike
3 Sets
Kettlebell Goblet Squat
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
supine dead bug
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Plank
3 Sets
split squats with dumbbells
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Squat Curl
3 Sets x 8 Reps
crunch in V shape. legs out and in
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Any
Day 2
Est. 119 min
13 exercises
Stationary Bike
3 Sets
Kettlebell Front Squat
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Any
Day 1
Est. 122 min
13 exercises
Stationary Bike
3 Sets
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
