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Summer Strength and Conditioning
General
Advanced
Machine strength
Plan Details
The Summer Strength and Conditioning routine by myyomusic is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Wed
Chest
Est. 129 min
12 exercises
Barbell Bench Press
4 Sets x 20 Reps
Weighted Side Bend
4 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 20 Reps
Air Bike
4 Sets x 25 Reps
Dumbbell Fly
4 Sets x 12 Reps
Plank
4 Sets
Barbell Incline Bench Press
4 Sets x 20 Reps
Decline Crunch
4 Sets x 15 Reps
Machine Fly
4 Sets x 12 Reps
Pull-Up
4 Sets x 10 Reps
Push-Up
4 Sets x 30 Reps
Dumbbell Incline Bench Press
4 Sets x 20 Reps
Thu
Biceps and Abs
Est. 113 min
12 exercises
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Air Bike
4 Sets x 25 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Plank
4 Sets
Dumbbell Hammer Curl (Cross Body)
4 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Cable Rope Hammer Curl
4 Sets x 20 Reps
Weighted Side Bend
4 Sets x 15 Reps
Seated Leg Tuck
4 Sets x 20 Reps
EZ Bar Curl
4 Sets x 12 Reps
Push-Up
3 Sets x 20 Reps
Pull-Up
3 Sets x 8 Reps
Fri
Legs
Est. 90 min
9 exercises
Machine Calf Raise
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Push-Up
4 Sets x 30 Reps
Pull-Up
4 Sets x 10 Reps
Sat
Triceps and Abs
Est. 106 min
11 exercises
Cable Tricep Pushdown (V-Bar)
4 Sets x 20 Reps
Weighted Side Bend
4 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 20 Reps
Air Bike
4 Sets x 25 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Plank
4 Sets
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
Seated Leg Tuck
4 Sets x 20 Reps
Dip
4 Sets x 12 Reps
Push-Up
3 Sets x 25 Reps
Pull-Up
3 Sets x 10 Reps
Sun
Shoulders and Back
Est. 110 min
12 exercises
Machine Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Machine Inverted Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Barbell Rear Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
T Bar Row
4 Sets x 8 Reps
Push-Up
3 Sets x 25 Reps
Pull-Up
3 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 12 Reps
