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Keep it Simple
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General
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Plan Details
The Keep it Simple routine by severeguenso is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 55 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 14,10,12 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Day 2
Back
Est. 65 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 13,8,6,6 Reps
Cable One-Arm Lat Pulldown
3 Sets x 15,15,10 Reps
T Bar Prone Row
3 Sets x 20 Reps
Machine Seated Row
3 Sets x 8,8,6 Reps
Cable One-Arm Seated Row
3 Sets x 15,12,7 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Day 3
Legs
Est. 59 min
7 exercises
Machine Leg Extension
3 Sets x 15,20,15 Reps
Belt Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 15,22,27 Reps
Hack Squat
3 Sets x 20,13,11 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 40,15,17 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Day 4
Shoulders
Est. 70 min
9 exercises
Dorsi Flex Machine
3 Sets x 25 Reps
Hack Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 20,20,12 Reps
Machine Shoulder Press
3 Sets x 12,12,17 Reps
Cable Lateral Raise
3 Sets x 10,7,10 Reps
Machine Deltoid Raise
3 Sets x 12,7,7 Reps
Machine Reverse Fly
3 Sets x 25,20,10 Reps
Cable Seated Shrug
3 Sets x 12,12,11 Reps
Barbell Upright Row
3 Sets x 8 Reps
Day 5
Arms
Est. 44 min
7 exercises
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
