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Gustavus
General
Intermediate
Machine strength
Plan Details
The Gustavus routine by MargusSlaughter is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Exercises are supersetted on arms day
Routine detail
Mon
Day 1 - Chest
Est. 41 min
4 exercises
Leverage Decline Chest Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Tue
Day 2 - Back/Shoulders
Est. 95 min
10 exercises
T Bar Row
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Wed
Day 3 - Legs
Est. 56 min
6 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Fri
Day 4 - Arms
Est. 76 min
8 exercises
Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Sat
Day 5 - Abs
Est. 54 min
9 exercises
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
