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Metal and Muscle
General
Intermediate
Machine strength
Plan Details
The Metal and Muscle routine by kencollier3 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
50/50 Heavy Lifting and Bodyweight
Routine detail
Mon
Legs, Core
Est. 61 min
10 exercises
Bodyweight Lunge
4 Sets x 15 Reps
Leg Raise
4 Sets x 11 Reps
Abdominal Hip Roll
4 Sets x 11 Reps
Jackknife Sit-Up
4 Sets x 11 Reps
Bodyweight Calf Raise
4 Sets x 25 Reps
Barbell Squat
4 Sets x 20,18,16,12 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 20,15,12,10 Reps
Machine Hip Abduction
1 Set x 25 Reps
Machine Hip Adduction
1 Set x 25 Reps
Plank
2 Sets
Tue
Chest, Shoulders, and Tris
Est. 34 min
6 exercises
Dip
3 Sets x 15 Reps
Barbell Rear Delt Row
2 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 15,12,8 Reps
Bench Dip
3 Sets x 25 Reps
Barbell Tricep Press (Supine)
3 Sets x 15,10,8 Reps
Barbell Bench Press
4 Sets x 20,12,8,6 Reps
Wed
Fun Machine Day
Est. 35 min
6 exercises
Machine Fly
2 Sets x 20 Reps
Kettlebell Swing
2 Sets x 20 Reps
Machine Dip
2 Sets x 20 Reps
Machine Tricep Extension
2 Sets x 20 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 20 Reps
Preacher Curl Machine
2 Sets x 20 Reps
Thu
Back, Bis
Est. 45 min
6 exercises
Pull-Up
4 Sets x 10 Reps
Machine Inverted Row
4 Sets x 15 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dual Cable Triceps Extension
3 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Fri
Legs, Core 2
Est. 49 min
9 exercises
Machine Hip Abduction
2 Sets x 15 Reps
Machine Hip Adduction
2 Sets x 15 Reps
Machine Single-Leg Press
2 Sets x 15 Reps
Machine Single-Leg Calf Press
2 Sets x 25 Reps
barbell hyper extensions
2 Sets x 15 Reps
Barbell Side Split Squat
2 Sets x 20 Reps
Single Leg Wall Squat
2 Sets
Frog Sit-Up
2 Sets x 20 Reps
Scissor Kick
2 Sets x 16 Reps
