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Golds Spartanburg Eastside
General
Intermediate
Machine strength
Plan Details
The Golds Spartanburg Eastside routine by scottdonnelly2 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Mondays and Fridays off, upper body split into two workouts for week days, full upper body on Sat and full lower body on Sunday. Intermediate level
Routine detail
Tue
Shoulders and Arms
Est. 134 min
11 exercises
Barbell Bench Press
4 Sets x 12 Reps
Stationary Bike
1 Set
Machine Shoulder Press
4 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Machine Dip
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Wed
Abs and Legs
Est. 107 min
9 exercises
Machine Ab Crunch
4 Sets x 25 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 25 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Cable Crunch Kneeling Rotation
4 Sets x 12 Reps
Thu
Chest and Back
Est. 100 min
8 exercises
Stationary Bike
1 Set
Machine Inner Chest Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
Machine Back Extension
4 Sets x 12 Reps
Sat
Complete Abs and Legs
Est. 228 min
12 exercises
Machine Ab Crunch
4 Sets x 25 Reps
Machine Leg Press
6 Sets x 12 Reps
Machine Leg Press
6 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 25 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Barbell Squat
4 Sets x 12 Reps
Ab Draw Leg Slide
4 Sets x 12 Reps
Cable Crunch Kneeling Rotation
4 Sets x 12 Reps
Indoor Cycling
1 Set
Sun
Full Upper Body
Est. 240 min
24 exercises
Stationary Bike
1 Set
Machine Inner Chest Press
4 Sets x 8 Reps
Barbell Bench Press
6 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Machine Seated Tricep Dip
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Forward Lunge with Bicep Curl
4 Sets x 12 Reps
Smith Machine Bench Press (Wide Grip)
4 Sets x 12 Reps
Bridge
4 Sets
Smith Machine Bench Press
4 Sets x 12 Reps
Aerobics
1 Set
