Loading...
the Hicks challenge
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The the Hicks challenge routine by hicks2468 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
this is a whole body workout that you will do everyday. today's have been divided up so that each body part gets two days rest in between. Tish workout should be done for 100 days
Routine detail
Mon
Quads and Glutes 4/1
Est. 0 min
7 exercises
Machine Leg Extension
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Hack Calf Raise
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Tue
Back and Biceps 4/2
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Cable Rope Seated Row
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Wed
Hams and Calves 4/2
Est. 0 min
6 exercises
Bodyweight Calf Raise
4 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Stability Ball Hamstring Curl to Bridge
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Thu
Chest and Triceps 4/2
Est. 0 min
6 exercises
Smith Machine Bench Press
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Fri
Glutes and Quads 4/1
Est. 0 min
6 exercises
Machine Hip Adduction
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Oblique Crunch
4 Sets x 10 Reps
Toe Touches
4 Sets x 10 Reps
Sat
Shoulders and Biceps 4/3
Est. 0 min
8 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Zottman Curl
4 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 10 Reps
Dumbbell Incline Alternating Hammer Curl
4 Sets x 10 Reps
Barbell Bicep Drag Curl
4 Sets x 10 Reps
Sun
trap,trip, and hams 3/3/1
Est. 0 min
6 exercises
Barbell Shrug
4 Sets x 10 Reps
Barbell Behind the Back Shrug
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
