BodyBuillding
General
Intermediate
Machine strength
Plan Details
The BodyBuillding routine by rudy.timas is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Back
Est. 80 min
9 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Deadlift
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Iso Lateral High Row
4 Sets x 12 Reps
Cable One-Arm Row
4 Sets x 12 Reps
Tue
legs
Est. 79 min
12 exercises
Machine Seated Calf Raise
5 Sets x 12 Reps
Machine Calf Raise
5 Sets x 12 Reps
Machine Leg Extension
1 Set x 35 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 12 Reps
Sissy Squat
1 Set x 35 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Bodyweight Squat
1 Set x 35 Reps
Machine Hip Abduction
5 Sets x 12 Reps
Bench Hip Thrust
1 Set x 35 Reps
Wed
chest
Est. 73 min
11 exercises
Leverage Incline Chest Press
5 Sets x 8 Reps
Smith Machine Incline Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Lower Chest Raise
1 Set x 35 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Pullover
3 Sets x 10 Reps
Dumbbell Fly
2 Sets x 12 Reps
Cable Mid Chest Crossover
1 Set x 35 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Dip
4 Sets x 8 Reps
Cable Cross-Over
1 Set x 35 Reps
Thu
shoulder press
Est. 91 min
11 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Front Raise
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Fri
Arms pump
Est. 89 min
12 exercises
Barbell Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
4 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Tricep Kickback
4 Sets x 12 Reps
Any
abs
Est. 57 min
7 exercises
Hanging Leg Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Cable Reverse Crunch
4 Sets x 12 Reps
Bench Jackknife Sit-Up
4 Sets x 12 Reps
Weight Plate Russian Twist
4 Sets x 12 Reps
Side Bridge
4 Sets
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
