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November 2013
General
Advanced
Body
Plan Details
The November 2013 routine by jaymars4 is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Day 1 - Legs, back, biceps, forearms, abs
Est. 97 min
14 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Lat Pulldown
3 Sets x 8 Reps
Cable Seated Bicep Curl
3 Sets x 8 Reps
Cable Dead lift
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Bodyweight Lunge
4 Sets x 8 Reps
Inverted Row
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Plank
3 Sets
Alternating Heel Touch
3 Sets x 8 Reps
Day 1
Day 1 - Legs, back, biceps, forearms, abs
Est. 97 min
14 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Lat Pulldown
3 Sets x 8 Reps
Cable Seated Bicep Curl
3 Sets x 8 Reps
Cable Dead lift
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Bodyweight Lunge
4 Sets x 8 Reps
Inverted Row
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Plank
3 Sets
Alternating Heel Touch
3 Sets x 8 Reps
Day 2
Day 2 - Chest, deltoids, triceps, abs.
Est. 98 min
13 exercises
Barbell Bench Press
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Crunch
4 Sets x 8 Reps
Clean and Press
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Plank
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Atomic Pushup
4 Sets x 8 Reps
Mth Climbers
4 Sets x 8 Reps
Day 2
Day 2 - Chest, deltoids, triceps, abs.
Est. 98 min
13 exercises
Barbell Bench Press
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Crunch
4 Sets x 8 Reps
Clean and Press
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Plank
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Atomic Pushup
4 Sets x 8 Reps
Mth Climbers
4 Sets x 8 Reps
