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Maximum Heat
Sport
Intermediate
Machine strength
Plan Details
The Maximum Heat routine is a 6 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
This program is not bulking and it is not for cutting. It is kind of both in the way that its design will help you build more muscle faster but also help you keep your body fat level down. Combine with plenty of protein in your diet even more than usual. I suggest only using it for 8 weeks and then change back to your normal routine e.g. Or Use this program for shocking your body into further development if you are on a plateau. Go heavy on all execises. Remember warming up and stretching post work out.
Routine detail
Mon
Heavy legs - Chest - Biceps
Est. 101 min
14 exercises
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Tue
Legs - Abs - lower back - Calfs - Arms superset
Est. 82 min
12 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Machine Back Extension
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 6 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Wed
Back - Neck - Triceps
Est. 73 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Thu
Legs - Abs - Lower Back - Calfs - Chest superset
Est. 82 min
12 exercises
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Bench Leg Raise (Supine)
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Smith Machine Toe Raise
3 Sets x 8 Reps
Dumbbell Fly
4 Sets x 6 Reps
Smith Machine Incline Bench Press
4 Sets x 6 Reps
Fri
Legs - Shoulders - Fore arms
Est. 95 min
15 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Smith Machine Toe Raise
3 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Sat
The Big 3 Day
Est. 20 min
3 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
