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MWF
Sport
Advanced
Barbell
Plan Details
The MWF routine by michaelian.sayson is a 6 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Mon
(Week 1) Chest + Biceps
Est. 53 min
10 exercises
Barbell Incline Bench Press
4 Sets x 5 Reps
Smith Machine Bicep Curl
4 Sets x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 5 Reps
Dip
4 Sets x 5 Reps
Barbell Preacher Curl
4 Sets x 5 Reps
Dumbbell Pullover
4 Sets x 5 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 5 Reps
Dumbbell Incline Fly
4 Sets x 5 Reps
Dumbbell Seated Hammer Curl
4 Sets x 5 Reps
Mon
(Week 2) Legs + Arms
Est. 55 min
11 exercises
Machine Seated Calf Raise
4 Sets x 5 Reps
Machine Calf Raise
4 Sets x 5 Reps
Barbell Standing Calf Raise
4 Sets x 5 Reps
Barbell Front Squat
4 Sets x 5 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 5 Reps
Wrist Roller
3 Sets x 3 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 5 Reps
Barbell Preacher Curl
4 Sets x 5 Reps
Barbell Tricep Extension (Supine)
4 Sets x 5 Reps
Cable Rope Hammer Curl
4 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 5 Reps
Wed
(Week 2) Chest + Back + Shoulders
Est. 47 min
9 exercises
Barbell Military Press
4 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 5 Reps
Dumbbell Incline Fly
4 Sets x 5 Reps
Smith Machine Upright Row
4 Sets x 5 Reps
Barbell Shrug
4 Sets x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Barbell Deadlift
6 Sets x 2 Reps
Wed
(Week 1) Legs + Shoulders
Est. 47 min
9 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Military Press
4 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 5 Reps
Barbell Upright Row
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 5 Reps
Smith Machine Upright Row
4 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 5 Reps
Dumbbell Bent-Over Raise
4 Sets x 5 Reps
Dumbbell Shoulder Press
4 Sets x 5 Reps
Fri
(Week 1) Back + Triceps
Est. 42 min
8 exercises
Cable Seated Row
4 Sets x 5 Reps
Cable High Pulley Tricep Extension
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 5 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 5 Reps
Barbell Deadlift
6 Sets x 2 Reps
Fri
(Week 2) Legs + Arms
Est. 55 min
11 exercises
Machine Seated Calf Raise
4 Sets x 5 Reps
Machine Calf Raise
4 Sets x 5 Reps
Barbell Standing Calf Raise
4 Sets x 5 Reps
Barbell Front Squat
4 Sets x 5 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 5 Reps
Wrist Roller
3 Sets x 3 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 5 Reps
Barbell Preacher Curl
4 Sets x 5 Reps
Barbell Tricep Extension (Supine)
4 Sets x 5 Reps
Cable Rope Hammer Curl
4 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 5 Reps
