Back on iron
General
Intermediate
Barbell
Plan Details
The Back on iron routine by bberdi is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Workout 1
Est. 96 min
6 exercises
Prisoner Squat
2 Sets x 10 Reps
Barbell Squat
5 Sets x 15 Reps
Barbell Lunge
5 Sets x 16 Reps
Dumbbell Reverse Lunge
5 Sets x 16 Reps
Machine Leg Extension
4 Sets x 15 Reps
Barbell Standing Calf Raise
5 Sets x 20 Reps
Tue
Workout 2
Est. 98 min
8 exercises
Pull-Up
1 Set x 10 Reps
Weighted Pull-Up
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Push-Up
1 Set x 10 Reps
Barbell Bench Press
6 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Wed
Workout 3
Est. 129 min
9 exercises
Barbell Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 20 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 12 Reps
farmers walk
4 Sets x 20 Reps
Thu
Workout 4
Est. 121 min
9 exercises
Prisoner Squat
1 Set x 10 Reps
Barbell Squat
6 Sets x 15 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Hanging Knee Raise
4 Sets x 15 Reps
Flat bench lying leg lifts with dumbells
4 Sets x 15 Reps
Band Sit-Up
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Fri
Workout 5
Est. 107 min
8 exercises
Pull-Up
1 Set x 10 Reps
Weighted Pull-Up
4 Sets x 12 Reps
Barbell Deadlift
6 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Push-Up
1 Set x 10 Reps
Barbell Incline Bench Press
6 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 15 Reps
Sat
Workout 6
Est. 128 min
9 exercises
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Alternating Incline Curl
4 Sets x 20 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Dumbbell Incline Tricep Extension
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 12 Reps
farmers walk
4 Sets x 20 Reps
