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mikljessin's New Workout Plan
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General
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Plan Details
The mikljessin's New Workout Plan routine by mikljessin is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Tue
Workout Day #1 Upper
Est. 52 min
11 exercises
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Machine Shoulder Press
2 Sets x 8 Reps
Dumbbell Lateral Raise (Side-Lying)
2 Sets x 8 Reps
Cable Elevated Row
2 Sets x 8 Reps
Machine Bench Press
2 Sets x 8 Reps
Dumbbell Prone Incline Shrug
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
1 Set x 8 Reps
Barbell Preacher Curl
2 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 8 Reps
Decline Reverse Crunch
2 Sets x 8 Reps
Wed
Workout Day # 2 Lower
Est. 47 min
11 exercises
Cable Hip Abduction
2 Sets x 8 Reps
Machine Calf Raise
2 Sets x 8 Reps
Machine Single-Leg Extension
2 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
1 Set x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Machine Back Extension
2 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
1 Set x 8 Reps
Hip Extension (Standing)
2 Sets x 8 Reps
Back Hyperextension
2 Sets x 8 Reps
Smith Machine Squat
1 Set x 8 Reps
Fri
Workout Day #3 Upper
Est. 58 min
14 exercises
Machine Fly
2 Sets x 8 Reps
Machine Deltoid Raise
2 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
2 Sets x 8 Reps
Cable Lateral Raise
1 Set x 8 Reps
Cable Incline Fly
2 Sets x 8 Reps
Cable Upper Row
2 Sets x 8 Reps
Machine Dip
1 Set x 8 Reps
Dumbbell Pullover
1 Set x 8 Reps
Machine One-Arm Pulldown
1 Set x 8 Reps
Barbell JM Press
2 Sets x 8 Reps
Dumbbell Spider Curl
1 Set x 8 Reps
Dumbbell Preacher Hammer Curl
2 Sets x 8 Reps
Cable Oblique Crunch
2 Sets x 8 Reps
Cable Seated Crunch
1 Set x 8 Reps
Sun
Workout Day #4 Lower
Est. 58 min
12 exercises
Machine Hip Abduction
2 Sets x 8 Reps
Machine Hip Adduction
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Calf Press On Leg Press
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Trap Bar Romanian Deadlift
2 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 8 Reps
Barbell Hip Thrust
2 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
2 Sets x 8 Reps
Barbell Jefferson Squat
2 Sets x 8 Reps
