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Day 8: Stretch
General
Intermediate
Body
Plan Details
The Day 8: Stretch routine by jenny.moyle@hotmail.com is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Let's stretch those hard worked muscles
Routine detail
Day 1
Glutes & Quads
6 exercises
Barbell Zercher Squat
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Bodyweight Step-Up
3 Sets x 10 Reps
Day 2
Back
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Machine T Bar Reverse Row
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Day 3
Glutes & Hammies (deadlift)
6 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Single-Leg Bench Squat
3 Sets x 8 Reps
Kettlebell Pistol Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets x 8 Reps
Day 4
Day 4: Shoulders & Triceps
8 exercises
Barbell Overhead Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Day 5
Day 5: Legs (general)
7 exercises
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets x 8 Reps
Day 6
Day 2: Abs
8 exercises
Ab Roll
3 Sets x 8 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 8 Reps
Boat Pose
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Medicine Ball Rotation
3 Sets x 8 Reps
Alternating Leg Bridge
3 Sets x 8 Reps
Alternating Floor Leg Raise
3 Sets x 8 Reps
Day 7
Day 5: Abs
8 exercises
Ab Roll
3 Sets x 8 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 8 Reps
Boat Pose
3 Sets x 8 Reps
Stability Ball Extended Arm Crunch
3 Sets x 8 Reps
Alternating Floor Leg Raise
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Plank
3 Sets
Day 8
Stretch
6 exercises
Cross-Leg Side Stretch (Supine)
3 Sets x 8 Reps
Stability Ball Side Stretch
3 Sets x 8 Reps
Stability Ball Neck Extension
3 Sets
Iron Cross Stretch
3 Sets x 8 Reps
90/90 Hamstring Stretch
3 Sets x 8 Reps
Straddle Stretch
3 Sets x 8 Reps
