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April Meio Bam
Sport
Intermediate
Machine strength
Plan Details
The April Meio Bam routine by DavidDan is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Day 1
Chest triceps arms
Est. 44 min
8 exercises
Barbell Bench Press
5 Sets x 15,12,8,6,6 Reps
Machine Fly
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
5 Sets x 15,12,8,6,6 Reps
Cable Cross-Over
5 Sets x 15,12,8,6,6 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15,12,8,6,6 Reps
Dip
5 Sets x 15,12,8,6,6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 15,12,8,6,6 Reps
Dumbbell Front Raise
5 Sets x 15,12,8,6,6 Reps
Day 2
Back biceps arm abs
Est. 72 min
12 exercises
Treadmill Running
1 Set
Barbell Bent-Over Row
5 Sets x 15,12,8,6,6 Reps
Pull-Up
10 Sets x 3 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 15,12,8,6,6 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 15,12,8,6,6 Reps
Barbell Preacher Curl
5 Sets x 15,12,8,6,6 Reps
Cable Bicep Curl (Close Grip)
5 Sets x 15,12,8,6,6 Reps
Dumbbell Lateral Raise
5 Sets x 15,12,8,6,6 Reps
Dumbbell Seated Arnold Press
5 Sets x 15,12,8,6,6 Reps
Cable Lateral Raise
5 Sets x 15,12,8,6,6 Reps
Parallel Bar Hip Raise
5 Sets x 15,12,8,6,6 Reps
Cable Wood Chop
5 Sets x 15,12,8,6,6 Reps
Day 3
Legs arms
Est. 45 min
8 exercises
Posterior Lower Leg Stretch
5 Sets x 12,10,8,6,6 Reps
Crunch
5 Sets x 12,10,8,6,6 Reps
Machine Leg Extension
5 Sets x 12,10,8,6,6 Reps
Barbell Shoulder Press
5 Sets x 12,10,8,6,6 Reps
Machine Leg Press
5 Sets x 12,10,8,6,6 Reps
Cable Upright Row
5 Sets x 12,10,8,6,6 Reps
Machine Leg Curl (Prone)
5 Sets x 12,10,8,6,6 Reps
Oblique Crunch
5 Sets x 12,10,8,6,6 Reps
