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Metabolic conditioning & Muscle building
General
Advanced
Machine strength
Plan Details
The Metabolic conditioning & Muscle building routine by FRANK@GYM is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Rest
Est. 0 min
0 exercises
This day is empty
Tue
Compound
Est. 122 min
15 exercises
Seated Leg Tuck
3 Sets x 20 Reps
Bench Leg Raise (Supine)
3 Sets x 14 Reps
Bodyweight Step-Up
3 Sets x 14 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Lateral dumbbell bench obliges crunch
3 Sets x 12 Reps
Agains wall push-ups
3 Sets x 14 Reps
Wed
Triceps & Back
Est. 133 min
14 exercises
Crunch
4 Sets x 20 Reps
Air Bike
4 Sets x 20 Reps
Bodyweight Dip
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 8 Reps
Dumbbell Seated Tricep Press
5 Sets x 8 Reps
Bench Dip
5 Sets x 20 Reps
Cable Incline Tricep Extension
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Cable Rope Lat Pulldown
5 Sets x 8 Reps
T Bar Row
5 Sets x 8 Reps
Back Hyperextension
5 Sets x 10 Reps
Thu
Compound
Est. 112 min
14 exercises
Seated Leg Tuck
3 Sets x 20 Reps
Bench Leg Raise (Supine)
3 Sets x 14 Reps
Bodyweight Step-Up
3 Sets x 14 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Lateral dumbbell bench obliges crunch
3 Sets x 12 Reps
Agains wall push-ups
3 Sets x 14 Reps
Fri
Biceps & Chest
Est. 133 min
15 exercises
Crunch
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Fly
5 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
5 Sets x 8 Reps
Cable Lower Chest Raise
5 Sets x 8 Reps
Cable Cross-Over
5 Sets x 8 Reps
Dumbbell Incline Curl
5 Sets x 8 Reps
Dumbbell Hammer Curl
5 Sets x 8 Reps
Dumbbell Seated Bicep Curl
5 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
5 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 12 Reps
Plank
3 Sets
Sat
Compound
Est. 112 min
14 exercises
Seated Leg Tuck
3 Sets x 20 Reps
Bench Leg Raise (Supine)
3 Sets x 14 Reps
Bodyweight Step-Up
3 Sets x 14 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Lateral dumbbell bench obliges crunch
3 Sets x 12 Reps
Agains wall push-ups
3 Sets x 14 Reps
Sun
Legs & Shoulders
Est. 145 min
16 exercises
Parallel Bar Hip Raise
4 Sets x 20 Reps
Parallel Bar Hip Flexion
4 Sets x 20 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Machine Hip Abduction
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Hip Adduction
5 Sets x 8 Reps
Hack Calf Raise
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell Alternating Front Raise
5 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 8 Reps
Dumbbell Shoulder Press
5 Sets x 8 Reps
Dumbbell External Rotation
5 Sets x 8 Reps
Barbell Upright Row
5 Sets x 8 Reps
Cable Internal Rotation
5 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 20 Reps
Bench Leg Raise (Supine)
3 Sets x 14 Reps
