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My Routine.
General
Advanced
Machine strength
Plan Details
The My Routine. routine by dishaflori is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Chest And Biceps
Est. 47 min
9 exercises
Barbell Bench Press
4 Sets x 12,10,10,8 Reps
Barbell Incline Bench Press
3 Sets x 12,10,8 Reps
Dip
4 Sets x 12,10,10,8 Reps
Dumbbell Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Incline Fly
3 Sets x 12,10,8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12,10,10,8 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 12,10,10,8 Reps
EZ Bar Curl
3 Sets x 12,10,8 Reps
Dumbbell Hammer Curl
3 Sets x 12,10,8 Reps
Tue
Back And Triceps
Est. 47 min
9 exercises
Barbell Deadlift
4 Sets x 12,10,10,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Row
3 Sets x 12,10,8 Reps
Cable Seated Row
4 Sets x 12,10,10,8 Reps
Pull-Up
3 Sets x 10,8,8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,10,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,10,8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12,10,8 Reps
Cable Shoulder Extension
3 Sets x 12,10,8 Reps
Wed
Shoulders And Legs
Est. 57 min
11 exercises
Barbell Shoulder Press
3 Sets x 12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12,10,8 Reps
Barbell Upright Row
3 Sets x 12,10,8 Reps
Smith Machine Shrug
4 Sets x 12,10,10,8 Reps
Smith Machine Squat
4 Sets x 12,10,10,8 Reps
Machine Squat
4 Sets x 12,10,10,8 Reps
Machine Leg Extension
3 Sets x 12,10,8 Reps
Machine Leg Curl (Prone)
3 Sets x 12,10,8 Reps
Calf Press On Leg Press
4 Sets x 12,10,10,8 Reps
Machine Calf Raise
4 Sets x 12,10,10,8 Reps
Thu
Chest And Biceps
Est. 48 min
9 exercises
Barbell Bench Press
4 Sets x 12,10,10,8 Reps
Dumbbell Incline Bench Press
3 Sets x 12,10,8 Reps
Dip
4 Sets x 12,10,10,8 Reps
Machine Fly
4 Sets x 12,10,10,8 Reps
Cable Cross-Over
3 Sets x 12,10,8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12,10,10,8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12,10,8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12,10,10,8 Reps
Cable Dual Overhead Curl
3 Sets x 12,10,8 Reps
Fri
Back And Triceps
Est. 47 min
9 exercises
Barbell Deadlift
4 Sets x 12,10,10,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,10,8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12,10,8 Reps
Cable Rope Lat Pulldown
3 Sets x 12,10,8 Reps
Cable Shoulder Extension
3 Sets x 12,10,8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12,10,8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12,10,10,8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12,10,10,8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12,10,8 Reps
Sat
Shoulders And Legs
Est. 55 min
11 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12,10,8 Reps
Cable Lateral Raise
3 Sets x 12,10,8 Reps
Machine Shoulder Press
4 Sets x 12,10,10,8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12,10,8 Reps
Cable Rope Deltoid Row
4 Sets x 12,10,10,8 Reps
Smith Machine Squat
4 Sets x 12,10,10,8 Reps
Dumbbell Lunge
4 Sets x 12,10,10,8 Reps
Machine Leg Extension
3 Sets x 12,10,8 Reps
Machine Leg Curl (Prone)
3 Sets x 12,10,8 Reps
Machine Calf Raise
4 Sets x 12,10,10,8 Reps
Single-Leg Calf Raise
4 Sets x 12,10,10,8 Reps
