WORK THIS OUT
General
Intermediate
Machine strength
Plan Details
The WORK THIS OUT routine by RylieHoriuchi is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Legs and Glutes
Est. 59 min
9 exercises
Glute Activation
1 Set x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Tue
Chest, Shoulders, Triceps
Est. 63 min
9 exercises
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Thu
Upper body
Est. 74 min
11 exercises
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Fri
Legs and Glutes
Est. 59 min
9 exercises
Glute Activation
1 Set x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Sun
Back, Biceps
Est. 57 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Incline Spider Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Any
Cardio, Abs
Est. 26 min
4 exercises
Machine Ab Crunch
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
