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T-Rex v3
General
Advanced
Machine strength
Plan Details
The T-Rex v3 routine by RiphLex is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest Day 1
Est. 110 min
12 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 20 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Cable One-Arm Reverse Fly
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 20 Reps
Day 2
Back Day 1
Est. 103 min
13 exercises
Barbell Deadlift
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Day 3
Chest Day 2
Est. 89 min
10 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 25 Reps
Cable Incline Fly
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Day 4
Leg Day 1
Est. 102 min
11 exercises
Barbell Deep Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Pull-Up
4 Sets x 15 Reps
Chin-Up with Knee Raise
4 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
