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Mark's Strength & Stamina
General
Intermediate
Barbell
Plan Details
The Mark's Strength & Stamina routine by cmorin543 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Quads, Calves Waist
Est. 117 min
10 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 15 Reps
Dumbbell Lunge
5 Sets x 15 Reps
Machine Calf Raise
5 Sets x 15 Reps
Sit-Up
5 Sets x 15 Reps
Leg Raise
5 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Rotational Crunch
5 Sets x 15 Reps
Barbell Wrist Curl (Palms Up)
5 Sets x 15 Reps
Tue
Back, Chest, Shoulders
Est. 161 min
13 exercises
Barbell Bench Press
5 Sets x 15 Reps
Pull-Up
5 Sets x 15 Reps
Barbell Incline Bench Press
5 Sets x 15 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Dumbbell Fly
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Barbell Pullover
5 Sets x 15 Reps
Barbell Military Press (Seated)
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell One-Arm Lateral Raise (Prone)
5 Sets x 15 Reps
Barbell Wrist Curl (Palms Down)
5 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Cable Kneeling Crunch
5 Sets x 15 Reps
Wed
Arms
Est. 66 min
10 exercises
Machine Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Thu
Quads, Calves Waist
Est. 117 min
10 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 15 Reps
Dumbbell Lunge
5 Sets x 15 Reps
Machine Calf Raise
5 Sets x 15 Reps
Sit-Up
5 Sets x 15 Reps
Leg Raise
5 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Rotational Crunch
5 Sets x 15 Reps
Barbell Wrist Curl (Palms Up)
5 Sets x 15 Reps
Fri
Back, Chest, Shoulders
Est. 161 min
13 exercises
Barbell Bench Press
5 Sets x 15 Reps
Pull-Up
5 Sets x 15 Reps
Barbell Incline Bench Press
5 Sets x 15 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Dumbbell Fly
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Barbell Pullover
5 Sets x 15 Reps
Barbell Military Press (Seated)
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell One-Arm Lateral Raise (Prone)
5 Sets x 15 Reps
Barbell Wrist Curl (Palms Down)
5 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Cable Kneeling Crunch
5 Sets x 15 Reps
Sat
Arms
Est. 66 min
10 exercises
Machine Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
