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Rob's Workout
General
Intermediate
Machine strength
Plan Details
The Rob's Workout routine by rob.rowald is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Tues/Thurs/Sat/Sun Routine Overall Fitness Routine Chest/Back for Day 1 Biceps/Triceps/Shoulders Day 2 Legs/Abs Day 3 Cardio Day 4
Routine detail
Day 1
Chest and Back
Est. 115 min
10 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Running
1 Set
Day 2
Legs and Abs
Est. 116 min
14 exercises
Scissor Kick
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 25 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Medicine Ball Rotation
3 Sets x 10 Reps
Plank
3 Sets
Barbell Deep Squat
3 Sets x 10 Reps
Running
1 Set
Day 3
Biceps, Triceps and Shoulders
Est. 111 min
12 exercises
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Weighted Arm Circles
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Kettlebell One-Arm Floor Press
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Running
1 Set
Day 4
Run Day
Est. 183 min
2 exercises
Running
1 Set
Walking
1 Set
