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Bio-mechanic workout
General
Advanced
Machine strength
Plan Details
The Bio-mechanic workout routine by Androkles is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Chest; Choose one exsercise Leg; You do leg curls and extensions togehter. Arms; Choose one hammer and one supernated Curl together. Also choose one of the two tricep exercises. It's 11 sets going like this 30, 20, 15, 12, 12, 10, 10, 8, 8, 6, and 6 reps.
Routine detail
Mon
Arms
Est. 175 min
5 exercises
Barbell Reverse Curl
11 Sets x 30 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
11 Sets x 30 Reps
Cable One-Arm Bicep Curl
11 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
11 Sets x 30 Reps
Forearm
10 Sets x 30 Reps
Tue
Shoulder
Est. 147 min
4 exercises
Lying Front Shoulder Raise
11 Sets x 30 Reps
Cable One-Arm Reverse Fly
11 Sets x 30 Reps
Cable Lateral Raise
11 Sets x 30 Reps
Cable Shrug
11 Sets x 30 Reps
Wed
Ben
Est. 186 min
6 exercises
Cable Squat
11 Sets x 30 Reps
Machine Seated Calf Raise
11 Sets x 30 Reps
Machine Leg Extension
11 Sets x 30 Reps
Machine Hip Adduction
11 Sets x 30 Reps
Machine Seated Leg Curl
11 Sets x 30 Reps
Machine Calf Raise
11 Sets x 30 Reps
Thu
Back n Chest
Est. 217 min
6 exercises
Cable Seated Row
11 Sets x 30 Reps
Dumbbell Bench Press
11 Sets x 30 Reps
Dumbbell Decline Bench Press
11 Sets x 30 Reps
Single-Arm Cable Lat Pull-in
11 Sets x 30 Reps
Machine Seated Row
11 Sets x 30 Reps
Leverage Chest Press
11 Sets x 30 Reps
