Loading...
Deltstruction
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The Deltstruction routine by altomlinson is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Getting bigger Delts!!
Routine detail
Mon
Day 1
Est. 0 min
13 exercises
Barbell Bench Press
4 Sets x 8 Reps
Smith Machine Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 20 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Pull-Up
4 Sets x 8 Reps
Face-Pull
4 Sets x 20 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 20 Reps
Press & Fly Combo
4 Sets x 6 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Push-Up
1 Set x 100 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Tue
Day 2
Est. 0 min
15 exercises
Smith Machine Squat
4 Sets x 5 Reps
Barbell Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 20 Reps
Barbell Shrug
4 Sets x 20 Reps
Dumbbell Rear Delt Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 20 Reps
Barbell Curl
1 Set x 100 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Dumbbell Lunge with Bicep Curl Bowling Motion
3 Sets x 8 Reps
Plank
3 Sets
Ab Roller
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Thu
Day 4
Est. 0 min
10 exercises
Smith Machine Shoulder Press
3 Sets x 5 Reps
Barbell Shoulder Press
2 Sets x 5 Reps
Push-Up
4 Sets x 20 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell External Rotation
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Front Raise
3 Sets x 10 Reps
Cable Seated Row
9 Sets x 20 Reps
Cable Wood Chop
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Fri
Day 5
Est. 0 min
13 exercises
Smith Machine Deadlift
4 Sets x 3 Reps
Barbell Deadlift
4 Sets x 3 Reps
Barbell Romanian Deadlift
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Weight Plate Shrug
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Pull-Up
4 Sets x 5 Reps
Stability Ball Back Extension
3 Sets x 20 Reps
Dumbbell Lateral Raise (Prone)
1 Set x 100 Reps
Machine Leg Extension
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
