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SL November 2017
General
Intermediate
Machine strength
Plan Details
The SL November 2017 routine by SihamL is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Biceps/ Triceps/ Shoulders
Est. 80 min
12 exercises
Yoga
1 Set
Dumbbell Seated Alternating Arnold Press
3 Sets x 12 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell High Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Yoga
1 Set
Day 2
GLUTES!!!
Est. 100 min
16 exercises
Yoga
1 Set
Smith Machine Squat
3 Sets x 12 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Barbell Kneeling Squat
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Hack Squat
3 Sets x 10 Reps
Hip Extension (Standing)
2 Sets x 10 Reps
Cable Hip Abduction
2 Sets x 10 Reps
Reverse Hyper (Flat Bench)
3 Sets x 10 Reps
Single-Leg Glute Bridge
3 Sets x 12 Reps
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Yoga
1 Set
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Day 3
Back/ Abs
Est. 69 min
12 exercises
Barbell Row
3 Sets x 12 Reps
Dumbbell Rotational Row
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Cable Standing Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Stability Ball Back Extension
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Dragon Flag
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Forearm Plank with Hip Abduction
3 Sets x 12 Reps
Day 4
LEGS!!!- Hams/ Quads
Est. 79 min
10 exercises
Yoga
1 Set
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Barbell Sumo Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Yoga
1 Set
Day 5
Cardio/ Abs
Est. 77 min
6 exercises
Yoga
1 Set
Elliptical Training
1 Set
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Alternating Leg Bridge
3 Sets x 12 Reps
Yoga
1 Set
