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YMCA Routine Round 2
General
Intermediate
Machine strength
Plan Details
The YMCA Routine Round 2 routine by foursnow is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Back
Est. 32 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Close Grip Press to Fly
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Push-Up
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Tue
Legs and Abs
Est. 33 min
9 exercises
Scissor Kick
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Stability Ball Crunch
1 Set x 10 Reps
Dumbbell Calf Raise
3 Sets x 25 Reps
Stability Ball Pull-In
2 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Thu
Biceps, Triceps and Shoulders
Est. 32 min
9 exercises
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Bench Dip
3 Sets x 10 Reps
Weighted Arm Circles
2 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
