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Bio-mechanic workout
General
Advanced
Machine strength
Plan Details
The Bio-mechanic workout routine by Androkles is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Strength and cadio training. Cadio also contains tabata
Routine detail
Sun
Cardio
Est. 62 min
1 exercise
Running
1 Set
Any
Back
Est. 149 min
4 exercises
Cable Seated Row
9 Sets x 40 Reps
Single-arm Cable Lat, On knee
9 Sets x 40 Reps
Cable One-Arm Reverse Fly
9 Sets x 40 Reps
Cable Shrug
9 Sets x 40 Reps
Any
Arms
Est. 240 min
7 exercises
Dumbbell Seated Bicep Curl
9 Sets x 40 Reps
Dumbbell Alternating Tricep Extension
9 Sets x 40 Reps
Machine Hammer Preacher Curl
9 Sets x 40 Reps
Dumbbell Hammer Curl
9 Sets x 40 Reps
Cable Tricep Pushdown (Rope)
9 Sets x 40 Reps
Preacher Curl Machine
9 Sets x 40 Reps
Forearm
4 Sets x 10 Reps
Any
Ben
Est. 234 min
6 exercises
Smith Machine Squat
9 Sets x 40 Reps
Dumbbell Stiff-Leg Deadlift
9 Sets x 40 Reps
Machine Seated Calf Raise
9 Sets x 40 Reps
Machine Single-Leg Extension
9 Sets x 40 Reps
Machine Seated Leg Curl
9 Sets x 40 Reps
Machine Calf Raise
9 Sets x 40 Reps
Any
Chest n Shoulder
Est. 151 min
4 exercises
Dumbbell Bench Press
9 Sets x 40 Reps
Peck Deck
9 Sets x 40 Reps
Cable Lateral Raise
9 Sets x 40 Reps
Lying Front Shoulder Raise
9 Sets x 40 Reps
