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Strength and Power
General
Advanced
Machine strength
Plan Details
The Strength and Power routine by AdrianSand is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Shoulders, Arms, and abs
Est. 44 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Stability Ball Crunch
2 Sets x 12 Reps
Hanging Knee Raise
2 Sets x 15 Reps
Day 2
Chest and Back
Est. 46 min
7 exercises
Barbell Bench Press
5 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Leverage Machine High Row
2 Sets x 8 Reps
Back Hyperextension
2 Sets x 8 Reps
Day 3
Legs
Est. 41 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 8 Reps
