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2018 JANUARY WORKOUT
Sport
Advanced
Machine strength
Plan Details
The 2018 JANUARY WORKOUT routine by jdgolfer1960 is a 6 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Any
SHOULDERS
Est. 35 min
5 exercises
Cable Front Raise
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Any
BACK
Est. 38 min
6 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Upper Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Any
LEGS
Est. 34 min
5 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Smith Machine Bench Squat
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Any
ARMS
Est. 34 min
5 exercises
Cable Bicep Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Any
SHOULDERS
Est. 35 min
5 exercises
Cable Front Raise
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Any
CHEST
Est. 42 min
6 exercises
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
