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M&F 2017/09 - Aesthetic Workour
General
Intermediate
Machine strength
Plan Details
The M&F 2017/09 - Aesthetic Workour routine by nate1105 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
LEGS Back Squat, Leg Extensions/Curls - do a dropset on final sets. CHEST Incline Bench Press - 12, 10, 10, 8, 8 reps. Do a triple dropset on the final set. Incline DB Bench Press - do a double dropset on the final set. BACK Wide-Grip Pulldown - 12, 10, 10, 8, 8. Do a dropset on the final set. Barbell Bentover Row - do a double dropset on the final set. DELTS Seated DB Press - 15, 12, 10, 8, 8 reps. Do a double dropset on the final set. Smith Machine Press - 12, 10, 10, 8, 8 reps. Do a double dropset on the final set. ARMS 1st Superset - 12, 10, 10, 10, 8 reps. Perform a dropset on the final set.
Routine detail
Mon
Legs
Est. 81 min
8 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Machine Leg Press
4 Sets x 15 Reps
Barbell Lunge
4 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 15 Reps
Machine Single-Leg Curl
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Tue
Chest
Est. 82 min
8 exercises
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 15 Reps
Push-Up
4 Sets x 20 Reps
Pec-Dec Flye
4 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
Wed
Back
Est. 72 min
7 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Pull-Up
4 Sets x 20 Reps
Thu
Delts & Abs
Est. 100 min
12 exercises
Smith Machine Shoulder Press
5 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Decline Crunch
4 Sets x 20 Reps
Cable Wood Chop
4 Sets x 15 Reps
Plank
4 Sets
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 15 Reps
Behind-the-Back Smith Machine Shrug
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
5 Sets x 15 Reps
Fri
Arms
Est. 98 min
10 exercises
Barbell Curl
5 Sets x 12 Reps
EZ Bar Tricep Extension
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
