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Muscle ist Macht
General
Intermediate
Machine strength
Plan Details
The Muscle ist Macht routine by vin.niy is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
use 3/7 method WHEN 5x7 set-up (10 sec rest interval) || 8 Days is a Week || during one-arm exercise train both arms consecutively each time
Routine detail
Day 1
1
Est. 30 min
6 exercises
Machine Assisted Chin-Up
5 Sets x 7 Reps
Barbell Decline Bench Press
5 Sets x 7 Reps
Back Hyperextension
5 Sets x 7 Reps
Torso Rotation (Machine)
5 Sets x 7 Reps
Machine Leg Curl (Prone)
5 Sets x 7 Reps
Torso Rotation (Machine)
5 Sets x 7 Reps
Day 2
2
Est. 37 min
7 exercises
Barbell Squat
1 Set x 6 Reps
Cable One-Arm Lateral Raise
5 Sets x 7 Reps
Barbell Squat
1 Set x 6 Reps
Barbell Reverse Curl
5 Sets x 7 Reps
Barbell Squat
1 Set x 6 Reps
Dumbbell Alternating Shoulder Press
5 Sets x 7 Reps
Machine Seated Calf Raise
5 Sets x 7 Reps
Day 3
3
Est. 24 min
5 exercises
Cable Cross-Over
5 Sets x 7 Reps
Parallel Bar Leg Raise
5 Sets x 7 Reps
Prone Trap Raises
5 Sets x 7 Reps
Dumbbell Alternating Kickback
5 Sets x 7 Reps
Dumbbell Supinated One-Arm Wrist Curl
5 Sets x 7 Reps
Day 4
4
Est. 27 min
6 exercises
Barbell Hip Thrust
1 Set x 7 Reps
Band Face Pull
5 Sets x 7 Reps
Barbell Hip Thrust
1 Set x 7 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 7 Reps
Barbell Hip Thrust
1 Set x 7 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
5 Sets x 7 Reps
Day 5
5
Est. 47 min
6 exercises
Barbell Decline Bench Press
2 Sets x 5 Reps
Machine Assisted Chin-Up
2 Sets x 5 Reps
Back Hyperextension
2 Sets x 5 Reps
Torso Rotation (Machine)
2 Sets x 5 Reps
Machine Leg Curl (Prone)
5 Sets x 7 Reps
Torso Rotation (Machine)
2 Sets x 5 Reps
Day 6
6
Est. 35 min
8 exercises
Barbell Squat
1 Set x 6 Reps
Cable One-Arm Lateral Raise
5 Sets x 7 Reps
Barbell Squat
1 Set x 6 Reps
Barbell Reverse Curl
5 Sets x 7 Reps
Barbell Squat
1 Set x 6 Reps
Barbell Military Press
1 Set x 6 Reps
Machine Seated Calf Raise
5 Sets x 7 Reps
Barbell Military Press
1 Set x 6 Reps
Day 7
7
Est. 28 min
5 exercises
Cable Cross-Over
5 Sets x 7 Reps
Parallel Bar Leg Raise
2 Sets x 5 Reps
Prone Trap Raises
5 Sets x 7 Reps
Cable One-Arm Tricep Pushdown
5 Sets x 7 Reps
Barbell Wrist Curl (Palms Up)
5 Sets x 7 Reps
Day 8
8
Est. 27 min
6 exercises
Barbell Hip Thrust
1 Set x 7 Reps
Band Face Pull
5 Sets x 7 Reps
Barbell Hip Thrust
1 Set x 7 Reps
Cable Rope One-Arm Preacher Curl (Hammer)
5 Sets x 7 Reps
Barbell Hip Thrust
1 Set x 7 Reps
Barbell Wrist Curl (Palms Down)
5 Sets x 7 Reps
