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isolated
General
Intermediate
Machine strength
Plan Details
The isolated routine by AndrewSharpe is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
chest
Est. 59 min
11 exercises
Push-Up
1 Set x 10 Reps
Smith Machine Bench Press
5 Sets x 5 Reps
Push-Up
1 Set x 5 Reps
Push-Up
1 Set x 5 Reps
Dumbbell Incline Fly
4 Sets x 8,8,12,12 Reps
Push-Up
1 Set x 5 Reps
Dumbbell Pullover
4 Sets x 8,8,12,12 Reps
Push-Up
1 Set x 5 Reps
Cable Lower Chest Raise
4 Sets x 8,8,12,12 Reps
Push-Up
1 Set
Elliptical Training
1 Set
Day 2
Bi's
Est. 75 min
12 exercises
Chin-Up with Knee Raise
1 Set x 10 Reps
Dumbbell One-Arm Incline Curl
5 Sets x 10 Reps
Chin-Up with Knee Raise
1 Set x 5 Reps
Dumbbell Incline Alternating Hammer Curl
4 Sets x 16,16,24,24 Reps
Chin-Up with Knee Raise
1 Set x 5 Reps
Dumbbell Concentration Curl
4 Sets x 16,16,24,24 Reps
Chin-Up with Knee Raise
1 Set x 5 Reps
Cable Rope Hammer Curl
4 Sets x 8,8,12,12 Reps
Chin-Up with Knee Raise
1 Set x 5 Reps
EZ Bar Curl
4 Sets x 21 Reps
Chin-Up with Knee Raise
1 Set
Treadmill Running
1 Set
Day 3
shoulders push
Est. 62 min
12 exercises
pike push up
1 Set x 10 Reps
Smith Machine Shoulder Press
5 Sets x 5 Reps
pike push up
1 Set x 5 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 16,16,24,24 Reps
pike push up
1 Set x 5 Reps
Smith Machine Rear Shoulder Press
4 Sets x 8,8,12,12 Reps
pike push up
1 Set x 5 Reps
overhead shrug
4 Sets x 8,8,12,12 Reps
pike push up
1 Set x 5 Reps
Cable Internal Rotation
4 Sets x 16,16,24,24 Reps
pike push up
1 Set
Elliptical Training
1 Set
Day 4
legs
Est. 66 min
12 exercises
Prisoner Squat
1 Set x 20 Reps
Smith Machine Squat
5 Sets x 5 Reps
Prisoner Squat
1 Set x 10 Reps
Machine Leg Extension
4 Sets x 8,8,12,12 Reps
Prisoner Squat
1 Set x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 8,8,12,12 Reps
Prisoner Squat
1 Set x 10 Reps
Barbell Romanian Deadlift
4 Sets x 8,8,12,12 Reps
Prisoner Squat
1 Set x 10 Reps
Machine Calf Raise
4 Sets x 8,8,12,12 Reps
Prisoner Squat
1 Set
Rowing
1 Set
Day 5
back
Est. 72 min
13 exercises
Pull-Up
1 Set x 10 Reps
Smith Machine Bent-Over Row
4 Sets x 8,8,12,12 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Pull-Up
1 Set x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8,8,12,12 Reps
Pull-Up
1 Set x 5 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Pull-Up
1 Set x 5 Reps
Cable One-Arm Lat Pulldown
4 Sets x 16,16,24,24 Reps
Pull-Up
1 Set x 5 Reps
Dumbbell Prone Incline Shrug
4 Sets x 8,8,12,12 Reps
Pull-Up
1 Set
Indoor Cycling
1 Set
Day 6
tri's
Est. 76 min
13 exercises
Dip
1 Set x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
Dip
1 Set x 5 Reps
EZ Bar French Press
4 Sets x 8,8,12,12 Reps
Cable Tricep Kickback
4 Sets x 16,16,24,24 Reps
Dip
1 Set x 5 Reps
Dumbbell Alternating Tricep Extension
4 Sets x 16,16,24,24 Reps
Dip
1 Set x 5 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8,8,12,12 Reps
Dip
1 Set x 5 Reps
Cable Shoulder Extension
4 Sets x 21 Reps
Dip
1 Set
Treadmill Running
1 Set
Day 7
Shoulders pull
Est. 68 min
12 exercises
Pull-Up (Hammer Grip)
1 Set x 10 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 5 Reps
Pull-Up (Hammer Grip)
1 Set x 5 Reps
Smith Machine Shrug
4 Sets x 8,8,12,12 Reps
Pull-Up (Hammer Grip)
1 Set x 5 Reps
Cable External Rotation
4 Sets x 16,16,24,24 Reps
Pull-Up (Hammer Grip)
1 Set x 5 Reps
Cable Upright Row
4 Sets x 8,8,12,12 Reps
Pull-Up (Hammer Grip)
1 Set x 5 Reps
Weight Plate Shrug
4 Sets x 21 Reps
Pull-Up (Hammer Grip)
1 Set
Rowing
1 Set
