Charlie (b)
General
Intermediate
Machine strength
Plan Details
The Charlie (b) routine by leckenmir_yahoo.com is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest & Back
Est. 50 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Day 2
Legs & Abs
Est. 78 min
9 exercises
Decline Crunch
4 Sets x 45 Reps
Barbell Calf Raise
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Landmine 180s
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Leg Raise
4 Sets x 10 Reps
Day 3
Back & Shoulders
Est. 70 min
10 exercises
T Bar Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Rack Pull
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Day 4
Chest & Biceps
Est. 71 min
10 exercises
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl (Prone)
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 10 Reps
Cross Body Pronated Anterior raises
3 Sets x 10 Reps
Day 5
Triceps & Abs
Est. 76 min
10 exercises
Decline Crunch
4 Sets x 15 Reps
Dumbbell Decline Tricep Extension
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Leg Raise
4 Sets x 25 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Lying Tricep Extension
3 Sets x 10 Reps
Landmine 180s
3 Sets x 10 Reps
