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m140
General
Intermediate
Machine strength
Plan Details
The m140 routine by ajdelecfit is a 18 day workout plan. It is an intermediate level plan to achieve general fitness goals.
week five
Routine detail
Mon
day17 back,hamstring
Est. 0 min
0 exercises
This day is empty
Mon
day29 back, hamstring
Est. 74 min
10 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine T Bar Reverse Row
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 8 Reps
Back Hyperextension
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 20 Reps
Mon
day3 quads,calves
Est. 49 min
6 exercises
Machine Leg Extension
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 20 Reps
Machine Leg Press
4 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Mon
day10 quads,calves
Est. 54 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Tue
day30 chest, biceps, hamstring
Est. 68 min
10 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Push-Up
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Wed
day5 back,hamstring
Est. 58 min
8 exercises
Pull-Up
6 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Wed
day31 quads,calves
Est. 86 min
10 exercises
Machine Leg Extension
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 20 Reps
Hack Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Wed
day12 chest,biceps
Est. 48 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Dumbbell Alternating Seated Curl
4 Sets x 8 Reps
Thu
day13 shoulders
Est. 68 min
9 exercises
Cable Deltoid Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Cable Rope Deltoid Row
4 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 20 Reps
Barbell Military Press
4 Sets x 8 Reps
Barbell Behind the Back Shrug
4 Sets x 8 Reps
Dumbbell Shoulder Raise
3 Sets x 8 Reps
Thu
day6 shoulder,tricep
Est. 55 min
8 exercises
Dumbbell Alternating Lateral Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Cable Deltoid Raise
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Fri
day33 back, hamstring
Est. 50 min
7 exercises
Pull-Up
6 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Barbell Incline Bench Pull
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Sat
day1 back,hamstring
Est. 56 min
8 exercises
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Sat
day8 chest biceps
Est. 57 min
8 exercises
Barbell Incline Bench Press
5 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Sat
day15 quads,calves
Est. 48 min
7 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 20 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 20 Reps
Mountain Climber
3 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Sun
day16 shoulders,triceps
Est. 69 min
8 exercises
Cable Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 20 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 15 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Cable One-Arm Tricep Extension (Kneeling)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 20 Reps
Barbell Tricep Extension
4 Sets x 8 Reps
Sun
day2 chest biceps,
Est. 53 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Sun
day9 back,hamstring
Est. 69 min
10 exercises
Cable Elevated Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Machine Landmine Row (Reverse Grip)
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Any
m140 foundation week 1 bay1
Est. 0 min
0 exercises
This day is empty
