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1970 muscle building
General
Intermediate
Machine strength
Plan Details
The 1970 muscle building routine by remcoseweerd is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
old school type of training with a 10 minute cardio burst at the end of the workout
Routine detail
Mon
Chest and back
Est. 86 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
5 Sets x 15 Reps
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
5 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Rowing
1 Set
Tue
arms and shoulders
Est. 80 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
5 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Cable One-Arm Bicep Curl
4 Sets x 15 Reps
Treadmill Running
1 Set
Wed
leg day
Est. 82 min
8 exercises
Barbell Squat
5 Sets x 12 Reps
Barbell Hack Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Good Morning
3 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Indoor Cycling
1 Set
Thu
chest and back
Est. 82 min
9 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 15 Reps
Dumbbell Fly
5 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Seated Row
3 Sets x 15 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 12 Reps
Rowing
1 Set
Fri
shoulders and arms
Est. 78 min
8 exercises
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
landmine press
3 Sets x 12 Reps
EZ Bar Seated Reverse Grip French Press
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Dumbbell Zottman Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Treadmill Running
1 Set
Sat
leg
Est. 87 min
8 exercises
Machine Leg Press
5 Sets x 20 Reps
Barbell Lunge
3 Sets x 12 Reps
Barbell Side Split Squat
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Single-Leg Curl
5 Sets x 15 Reps
Barbell Calf Raise
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Indoor Cycling
1 Set
