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Hybridplan
General
Advanced
Machine strength
Plan Details
The Hybridplan routine by PrototypRob is a 2 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Upperbody
Est. 113 min
11 exercises
Pause Flat Bench Press
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 2
Lower Body
Est. 92 min
11 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Single Leg Romainian Deadlift
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Single Arm Overhead Tricep Extensions
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
