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albert routine
Sport
Advanced
Machine strength
Plan Details
The albert routine routine by patrickm89 is a 4 day workout plan. It is an advanced level plan to achieve sport fitness goals.
endurance and bodytoning
Routine detail
Mon
chest back
Est. 61 min
10 exercises
Barbell Bench Press
2 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 20 Reps
Barbell Bench Press
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Machine Vertical Row (Close Grip)
4 Sets x 8 Reps
Dip
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Tue
legs lowerback abs
Est. 102 min
16 exercises
Machine Leg Extension
2 Sets x 15 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Deep Squat
2 Sets x 15 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Machine Squat
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Calf Press
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Leg Raise with Hip Thrust
3 Sets x 12 Reps
Cable One-Arm Side Bend
3 Sets x 12 Reps
Cable Crunch Kneeling Rotation
3 Sets x 12 Reps
Thu
biceps triceps
Est. 56 min
10 exercises
Barbell Bicep Curl (Wide Grip)
2 Sets x 20 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 20 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
incline machine biceps
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Bench Dip
3 Sets x 20 Reps
Fri
shoulders lower back abs
Est. 95 min
16 exercises
Dumbbell Seated Side Lateral Raise
2 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 12 Reps
Barbell Shoulder Press
2 Sets x 20 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Smith Machine Shoulder Press (Close Grip)
3 Sets x 8 Reps
cable front side
3 Sets x 10 Reps
cable back side
3 Sets x 10 Reps
rear delt machine
4 Sets x 12 Reps
shrugs axe
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Leg Raise with Hip Thrust
3 Sets x 12 Reps
Cable Crunch Kneeling Rotation
3 Sets x 12 Reps
Cable One-Arm Side Bend
3 Sets x 12 Reps
