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Alternate - GK 2
General
Intermediate
Machine strength
Plan Details
The Alternate - GK 2 routine by bmops73 is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
TE 1
Est. 92 min
13 exercises
Elliptical Training
1 Set
Smith Machine Squat
4 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Cable Bent-Over Lateral Pulley
2 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 15 Reps
Machine Ab Crunch
2 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 15 Reps
Elliptical Training
1 Set
Any
TE 2
Est. 72 min
10 exercises
Elliptical Training
1 Set
Barbell Good Morning
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Bent-Over Lateral Pulley
2 Sets x 15 Reps
Cable Seated Row
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Ab Crunch
2 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 15 Reps
Elliptical Training
1 Set
