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Strength - Shoulders & Legs
General
Advanced
Machine strength
Plan Details
The Strength - Shoulders & Legs routine by bvdh1972 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Shoulders, Chest & Abs
Est. 61 min
8 exercises
Leverage Chest Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Weight Plate Russian Twist
2 Sets x 25 Reps
Smith Machine Shoulder Press
5 Sets x 5 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Decline Crunch
2 Sets x 25 Reps
Elliptical Training
5 Sets
Day 2
Legs, Back & Calves
Est. 56 min
8 exercises
Barbell Clean Deadlift
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Hack Calf Raise
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Walking
5 Sets
Day 3
Shoulders, Arms & Abs
Est. 61 min
8 exercises
Smith Machine Shoulder Press
5 Sets x 5 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
EZ Bar Incline Tricep Extension
3 Sets x 8 Reps
Decline Crunch
2 Sets x 25 Reps
Weight Plate Russian Twist
2 Sets x 25 Reps
Elliptical Training
5 Sets
Day 4
Legs, Chest & Calves
Est. 59 min
8 exercises
Barbell Clean Deadlift
5 Sets x 5 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Hack Calf Raise
2 Sets x 12 Reps
Elliptical Training
5 Sets
Day 5
Shoulders, Back & Abs
Est. 60 min
8 exercises
Smith Machine Shoulder Press
5 Sets x 5 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Ab Crunch
2 Sets x 25 Reps
Elliptical Training
5 Sets
Cable Kneeling Crunch (Rope)
2 Sets x 20 Reps
Day 6
Legs, Arms & Calves
Est. 59 min
8 exercises
Barbell Clean Deadlift
5 Sets x 5 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Dumbbell Rear Deltoid Row
2 Sets x 12 Reps
Walking
5 Sets
