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Combined 1.0
General
Intermediate
Machine strength
Plan Details
The Combined 1.0 routine by msf1990 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Legs
Est. 95 min
13 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Barbell Snatch Deadlift
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Plie Squat
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Adduction
2 Sets x 10 Reps
Machine Hip Abduction
2 Sets x 10 Reps
Machine Calf Raise
3 Sets x 8 Reps
Box Jump Multiple Response
2 Sets x 30 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Plank
3 Sets
Day 2
Chest and triceps
Est. 89 min
11 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Deep Push-Up
3 Sets x 30 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dip
3 Sets x 30 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Plank
3 Sets
Day 3
shoulders
Est. 72 min
10 exercises
Barbell Shoulder Press
4 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Pike shoulder push up
3 Sets x 30 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
alternate ball on bench
3 Sets x 8 Reps
Plank
3 Sets
Day 4
Back and biceps
Est. 98 min
13 exercises
Cable Elevated Row
4 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 30 Reps
Cable Drag Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Pull ups
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Plank
3 Sets
