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Doitnow1218 - 9 day rotation
General
Intermediate
Machine strength
Plan Details
The Doitnow1218 - 9 day rotation routine by doitnow1218 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
2 May 9 Back & Shoulder 1
Est. 106 min
10 exercises
Elliptical Training
1 Set
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 12 Reps
Any
3 May 10 Glutes & Legs 1
Est. 110 min
11 exercises
Elliptical Training
1 Set
Barbell Lateral Lunge
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 12 Reps
Donkey Calf Raise
3 Sets x 12 Reps
Glute Kickback on Cable Machine
3 Sets x 12 Reps
Cable Standing Leg Curl
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Leg Press, One Leg, Glute Activation
3 Sets x 12 Reps
Any
1 May 8 Biceps & Triceps 1
Est. 70 min
11 exercises
Cybex
1 Set
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Seated Leg Tuck
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Cable One-Arm Tricep Extension (Kneeling)
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Elliptical, No Arms
1 Set
