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One muscle workout modify
General
Intermediate
Machine strength
Plan Details
The One muscle workout modify routine by engmshb is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
1-Fasted training should be 3-5 hours after last meal . 2-Prefer to do 2-3 sets per day as work to failure . 3-Since you hit the maximum reps in giving weight try increase the weight 5kg .
Routine detail
Any
2nd DAY BACK
Est. 53 min
9 exercises
Cable V Bar Pulldown
3 Sets x 6 Reps
Leg Raise with Hip Thrust
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
Decline Crunch
3 Sets x 6 Reps
Parallel Bar Hip Raise
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Any
3rd DAY SHOULDER
Est. 39 min
5 exercises
Dumbbell One-Arm Front Raise
3 Sets x 6 Reps
Calf Press On Leg Press
8 Sets x 10 Reps
Barbell Rear Delt Row to Neck
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Any
4th DAY UPPER BODY
Est. 64 min
10 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Parallel Bar Hip Raise
1 Set
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Decline Crunch
1 Set
Barbell Curl
3 Sets x 6 Reps
Leg Raise with Hip Thrust
1 Set
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Weighted Tricep Dip
2 Sets x 8 Reps
Any
5th DAY LEGS
Est. 52 min
7 exercises
Machine Leg Press
3 Sets x 6 Reps
Barbell Rear Delt Row to Neck
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 6 Reps
Machine Seated Calf Raise
6 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Any
1st DAY CHEST
Est. 36 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
