Loading...
1.16.17
General
Advanced
Machine strength
Plan Details
The 1.16.17 routine by clinterrific is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Back and Biceps
Est. 194 min
13 exercises
Smith Machine One-Arm Row
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Plank
3 Sets
Barbell Spider Curl
3 Sets x 8 Reps
Treadmill Running
1 Set
Jump Rope
1 Set
Tue
Shoulders and Legs
Est. 197 min
14 exercises
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 8 Reps
Treadmill Running
1 Set
Jump Rope
1 Set
Thu
Chest and Triceps
Est. 193 min
13 exercises
Smith Machine Bench Press (Wide Grip)
3 Sets x 8 Reps
Smith Machine Decline Bench Press (Reverse Grip)
3 Sets x 8 Reps
Smith Machine Incline Bench Press (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Stability Ball Wood Chop
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Plank
3 Sets
Treadmill Running
1 Set
Jump Rope
1 Set
Fri
Back and Biceps
Est. 193 min
13 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
21s
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Plank
3 Sets
Oblique Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Jump Rope
1 Set
Sat
Legs and Shoulders
Est. 91 min
14 exercises
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Bench Squat
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Stability Ball Wood Chop
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Rear Deltoid Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Sun
Chest and Triceps
Est. 70 min
11 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Decline Press
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Stability Ball Wood Chop
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Plank
3 Sets
Seated Bench Leg Pull-In
3 Sets x 8 Reps
