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pantelaros
General
Intermediate
Machine strength
Plan Details
The pantelaros routine by matrixios is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
chest and biceps
Est. 61 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Day 2
Back and Triceps
Est. 46 min
6 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension (Supinated)
3 Sets x 12 Reps
Barbell Row
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 3
Leg
Est. 45 min
6 exercises
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Day 4
Shoulders and Abs
Est. 60 min
9 exercises
Side Bridge
3 Sets
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Decline Bench Knee Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Rotational Crunch (Supine)
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 12 Reps
Knee to Chest to Leg Raise
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
