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Y3T Evolution
General
Advanced
Machine strength
Plan Details
The Y3T Evolution routine by KermesVermilio is a 9 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Endurance Back and Biceps
Est. 84 min
6 exercises
Barbell Deadlift
3 Sets x 30 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 30 Reps
Machine Seated Row
3 Sets x 30 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 30 Reps
Dumbbell One-Arm Row
3 Sets x 30 Reps
Preacher Curl Machine
3 Sets x 30 Reps
Day 2
Hypertrophy Legs and Shoulders
Est. 62 min
7 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 10 Reps
Day 3
Strength Chest and Triceps
Est. 45 min
4 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Reverse Grip Tricep Extension
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 5 Reps
Day 4
Hypertrophy Back and Biceps
Est. 53 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Barbell Curl (Close Grip)
4 Sets x 10 Reps
Day 5
Strength Legs and Shoulders
Est. 56 min
5 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Push Press
5 Sets x 5 Reps
Machine Seated Leg Curl
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
Dumbbell Seated Press (Palms In)
5 Sets x 5 Reps
Day 6
Endurance Chest and Triceps
Est. 84 min
6 exercises
Barbell Bench Press
3 Sets x 30 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 30 Reps
Machine Fly
3 Sets x 30 Reps
Cable High Pulley Tricep Extension
3 Sets x 30 Reps
Dumbbell Incline Bench Press
3 Sets x 30 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 30 Reps
Day 7
Strength Back and Biceps
Est. 45 min
4 exercises
Barbell Deadlift
5 Sets x 5 Reps
EZ Bar Curl
5 Sets x 5 Reps
Barbell Row
5 Sets x 5 Reps
Preacher Curl Machine
5 Sets x 5 Reps
Day 8
Endurance Legs and Shoulders
Est. 110 min
8 exercises
Barbell Deep Squat
3 Sets x 30 Reps
Machine Shoulder Press
3 Sets x 30 Reps
Machine Calf Press
3 Sets x 30 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 30 Reps
Machine Leg Extension
3 Sets x 30 Reps
Machine Seated Leg Curl
3 Sets x 30 Reps
Cable Front Raise
3 Sets x 30 Reps
Cable Lateral Raise
3 Sets x 30 Reps
Day 9
Hypertrophy Chest and Triceps
Est. 55 min
6 exercises
Machine Fly
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 10 Reps
