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? Ooh La La (Byrd workout plan)
AUDIO TIP
Sport
Intermediate
Machine strength
Plan Details
The ? Ooh La La (Byrd workout plan) routine by joshuau is a 6 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Not for the weak. specialized for training. Will get you right for all seasons. so get ready to get pumped up.
Routine detail
Day 1
Workout Day #1
Est. 70 min
7 exercises
Barbell Squat
6 Sets x 12 Reps
Machine Leg Press
4 Sets x 20 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Smith Machine Stiff-Leg Deadlift
6 Sets x 8 Reps
Machine Calf Raise
4 Sets x 25 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Day 2
Workout Day #2
Est. 66 min
7 exercises
Barbell Bench Press (Wide Grip)
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 6 Reps
Dumbbell Fly
4 Sets x 20 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Day 3
Workout Day #3
Est. 73 min
8 exercises
Cable Rope Seated Row
5 Sets x 4 Reps
Barbell Romanian Deadlift From Deficit
6 Sets x 6 Reps
Barbell Rack Pull
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 12 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Dumbbell Preacher Curl
4 Sets x 8 Reps
Pull-Up
5 Sets x 12 Reps
Day 4
Workout Day #4
Est. 87 min
13 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 6 Reps
Machine Dip
4 Sets x 6 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Kettlebell Military Press
4 Sets x 8 Reps
Dumbbell Seated Dublin Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Day 5
Workout Day #5
Est. 33 min
4 exercises
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Weight Plate Front Raise
4 Sets x 15 Reps
Day 6
Workout Day #6
Est. 58 min
6 exercises
Machine Leg Extension
4 Sets x 30 Reps
Smith Machine Front Squat
4 Sets x 12 Reps
Smith Machine Hack Squat
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Squat
5 Sets x 10 Reps
