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new melnikova
AUDIO TIP
Sport
Advanced
Machine strength
Plan Details
The new melnikova routine by shakirov2 is a 6 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Day 1
leg
Est. 52 min
7 exercises
Machine Leg Extension
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 20 Reps
Barbell Lunge
1 Set x 20 Reps
Barbell Lunge
2 Sets x 30 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Day 2
Shoulders, triceps
Est. 64 min
9 exercises
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Upright Row
2 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
2 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 3
back 1
Est. 68 min
10 exercises
Cable Shoulder Extension
2 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Elevated Row
2 Sets x 10 Reps
Cable Elevated Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
back delt bb
2 Sets x 10 Reps
back delt bb
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 4
hamstrings
Est. 73 min
10 exercises
Machine Leg Curl (Prone)
1 Set x 14 Reps
Machine Leg Curl (Prone)
2 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Back Hyperextension
2 Sets x 10 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Hip Thrust
2 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Cable Leg Kickback
2 Sets x 15 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Day 5
Shoulders
Est. 71 min
10 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 14 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 20 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 20 Reps
Dumbbell Reverse Fly
1 Set x 20 Reps
Dumbbell Reverse Fly
2 Sets x 12 Reps
Dumbbell Reverse Fly
1 Set x 20 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Day 6
back 2
Est. 56 min
8 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Shoulder Extension
1 Set x 20 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Cable Shoulder Extension
1 Set x 20 Reps
back delt bb
2 Sets x 10 Reps
back delt bb
3 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
