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Crow’s Routine
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Crow’s Routine routine by King_Crow_7 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Just for the heck of it
Routine detail
Mon
Bi, Tri, & Shoulders
Est. 0 min
10 exercises
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Machine Seated Tricep Dip
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Stationary Bike
1 Set
Tue
Back & Abs
Est. 0 min
10 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Wed
Chest & Forearms
Est. 0 min
9 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press (Palms in)
4 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 20 Reps
Dumbbell Seated Wrist Curl (Palms Down)
4 Sets x 20 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 12 Reps
Elliptical Training
1 Set
Thu
Legs & Abs
Est. 0 min
11 exercises
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 20 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Smith Machine Front Squat
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Fri
Bi, Tri, & Shoulders
Est. 0 min
10 exercises
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Machine Seated Tricep Dip
4 Sets x 10 Reps
Stationary Bike
1 Set
Sat
Back & Abs
Est. 0 min
10 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Dumbbell Incline Row (Reverse Grip)
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Sun
Chest & Forearms
Est. 0 min
9 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press (Palms in)
4 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Dumbbell Seated Wrist Curl (Palms Down)
4 Sets x 10 Reps
Elliptical Training
1 Set
