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Enjoy the challenge
General
Advanced
Machine strength
Plan Details
The Enjoy the challenge routine by fusionsearcher is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 7
Legs
Est. 93 min
17 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 16 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 16 Reps
Machine Single-Leg Calf Press
3 Sets x 16 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Hack Single-Leg Calf Raise
3 Sets x 16 Reps
Machine Squat
3 Sets x 8 Reps
Day 7
Chest and Back
Est. 70 min
13 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 16 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 16 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Incline Row (Reverse Grip)
3 Sets x 8 Reps
Day 7
chest back shoulders
Est. 67 min
13 exercises
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Jerk
3 Sets x 8 Reps
Barbell Push Press Behind the Neck
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Alternating Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Day 7
Triceps, Biceps and Shoulders
Est. 83 min
13 exercises
Dumbbell Alternating Arnold Press
3 Sets x 16 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 16 Reps
Dumbbell One-Arm Front Raise
3 Sets x 16 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 16 Reps
Dumbbell Shoulder Abduction
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 16 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 16 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 16 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
