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Sahil's Isolated Muscle Group Workout
General
Intermediate
Machine strength
Plan Details
The Sahil's Isolated Muscle Group Workout routine by sahilblazing is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest
Est. 100 min
9 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Barbell Decline Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Decline Bench Press
5 Sets x 10 Reps
Cable Mid Chest Crossover
5 Sets x 10 Reps
Cable Cross-Over
5 Sets x 10 Reps
Cable Lower Chest Raise
5 Sets x 10 Reps
Tue
Back
Est. 82 min
8 exercises
Back Hyperextension
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Leverage Machine High Row
5 Sets x 10 Reps
T Bar Row
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 3 Reps
Wed
Shoulders
Est. 42 min
7 exercises
Shoulder "L" Raises
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell External Rotational Lateral Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable External Rotation
2 Sets x 10 Reps
Cable External Upper Rotation
2 Sets x 10 Reps
Wed
Shoulders (New)
Est. 53 min
7 exercises
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable External Rotation
2 Sets x 10 Reps
Cable External Upper Rotation
2 Sets x 10 Reps
Thu
Triceps
Est. 64 min
6 exercises
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
Cable High Pulley Tricep Extension
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
Barbell Tricep Extension (Supine)
5 Sets x 10 Reps
Machine Seated Tricep Dip
5 Sets x 10 Reps
Fri
Biceps
Est. 54 min
5 exercises
Barbell Curl
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Cable Rope Hammer Curl
5 Sets x 10 Reps
Cable Reverse Curl
5 Sets x 10 Reps
Sat
Legs
Est. 74 min
9 exercises
Barbell Lunge
5 Sets x 5 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Machine Hip Adduction
5 Sets x 10 Reps
Machine Hip Abduction
5 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 5 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Barbell Squat
3 Sets x 5 Reps
Any
Core
Est. 0 min
0 exercises
This day is empty
