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Bradley-Stoke
General
Advanced
Machine strength
Plan Details
The Bradley-Stoke routine by fleckney7 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 53 min
10 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Leverage Chest Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
wide grip dip
3 Sets x 10 Reps
Kinesis press
3 Sets x 10 Reps
Kinesis one arm fly
3 Sets x 10 Reps
Day 2
Back
Est. 63 min
12 exercises
Machine Assisted Pull-Up
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Upper Back Pull
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Kinesis high pull
3 Sets x 10 Reps
Kinesis low pull
3 Sets x 10 Reps
Day 3
Arms
Est. 68 min
13 exercises
Dip
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Kettlebell one arm curl
3 Sets x 10 Reps
Kettlebell one arm tricep curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Day 4
Shoulders and Abs
Est. 71 min
14 exercises
Barbell Military Press (Seated)
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
cable twist
3 Sets x 10 Reps
standing crunch
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Kettle Bell side bend
3 Sets x 10 Reps
Kinesis shoulder press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Total Abdominal
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Day 5
Other stuff
Est. 5 min
1 exercise
Machine Back Extension
3 Sets x 10 Reps
Day 6
Legs
Est. 24 min
5 exercises
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Kinesis Step
3 Sets x 10 Reps
hip abduction
3 Sets x 10 Reps
hip adduction
3 Sets x 10 Reps
Day 7
shoulders new
Est. 49 min
9 exercises
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Seated Row to Neck
3 Sets x 10 Reps
