Loading...
sams routine
General
Intermediate
Machine strength
Plan Details
The sams routine routine by seantriplett is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
monday
Est. 59 min
8 exercises
Barbell Bench Press
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Day 2
wednesday
Est. 72 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 6 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Smith Machine Shrug
5 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 3
friday
Est. 56 min
7 exercises
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
6 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
