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compound and isolated exercersices mix
General
Intermediate
Machine strength
Plan Details
The compound and isolated exercersices mix routine by Likeminas is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest, Shoulders and triceps
Est. 83 min
9 exercises
Push-Up
2 Sets x 12 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dip
3 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Tue
Rest day (cardio only)
Est. 32 min
1 exercise
Step Machine
1 Set
Wed
Back and biceps
Est. 54 min
8 exercises
Barbell Bent-Over Row
4 Sets x 14,12,12,10 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 14,12,10,8 Reps
Cable Seated Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Thu
Chest, Shoulders and triceps
Est. 83 min
9 exercises
Push-Up
2 Sets x 12 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dip
3 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Fri
Legs
Est. 58 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Sat
Back and biceps
Est. 54 min
8 exercises
Barbell Bent-Over Row
4 Sets x 14,12,12,10 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 14,12,10,8 Reps
Cable Seated Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Sun
Legs
Est. 58 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
