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New Workout
AUDIO TIP
General
Advanced
None
Plan Details
The New Workout routine by m.bika is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
This Is my New Routine ??
Routine detail
Any
Push
Est. 0 min
16 exercises
Leverage Chest Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Decline Chest Press
3 Sets x 8 Reps
Barbell Incline Bench Press (Close Grip)
3 Sets x 8 Reps
Smith Machine Incline Bench Press (Reverse Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Any
Conjoin
Est. 0 min
19 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
T Bar Prone Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Any
Shoulders
Est. 0 min
21 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Any
Dips, Pull-up & Abs
Est. 0 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Air Bike
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
