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Spring 2015
General
Intermediate
Machine strength
Plan Details
The Spring 2015 routine by Bassiano is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest Shoulder Triceps Abs
Est. 69 min
11 exercises
Dumbbell Pullover (Stability Ball)
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Incline Raise
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Frog Sit-Up
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Alternating Heel Touch
3 Sets x 16 Reps
Day 2
Back Biceps Legs Abs
Est. 69 min
11 exercises
Machine Seated Row
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Smith Machine Front Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Locust Pose
3 Sets x 12 Reps
Air Bike
3 Sets x 16 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Day 3
Shoulder, Arms & Abs
Est. 89 min
14 exercises
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 16 Reps
Alternating Reach and Catch
3 Sets x 16 Reps
Leg Pull-In
3 Sets x 16 Reps
Parallel Bar Hip Raise
3 Sets x 16 Reps
Medicine Ball Rotation
3 Sets x 16 Reps
Parallel Bar Hip Flexion
3 Sets x 16 Reps
Leg Slide (Supine)
3 Sets x 10 Reps
