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The Fall of the Roman Empire
General
Intermediate
Machine strength
Plan Details
The The Fall of the Roman Empire routine by sdimarco is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest
Est. 86 min
13 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Decline Bench Press (Close Grip)
3 Sets x 8 Reps
Smith Machine Decline Bench Press (Reverse Grip)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Dumbbell Incline One Arm Hammer Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Tue
Legs
Est. 113 min
18 exercises
Barbell 1/2 Squat
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Smith Machine Toe Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Band Seated Calf Stretch
3 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Cable Calf Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Wed
Arms
Est. 142 min
22 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
EZ Bar Decline Tricep Extension
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Thu
Shoulders, Traps
Est. 129 min
20 exercises
Barbell Shoulder Pull (Prone)
3 Sets x 8 Reps
Barbell Seated Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Cable Shrug (Supine)
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Smith Machine Deltoid Row
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Fri
Back
Est. 65 min
10 exercises
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Sat
Abs
Est. 60 min
10 exercises
Machine Ab Crunch
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Plank
3 Sets
Bench Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Side Jacknife
3 Sets x 8 Reps
Sun
Crackhead Cardio
Est. 0 min
0 exercises
This day is empty
