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Strong Curves 5-8
General
Beginner
Machine strength
Plan Details
The Strong Curves 5-8 routine by JoshGill3 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
20 Reps = 10-20 reps 12 reps = 8-12 Replace Barbell and kettlebell w/ dumbbells Do hip thrust in smith machine and hold for 3 seconds at the top of every rep
Routine detail
Tue
Day 1
Est. 52 min
6 exercises
Cable One-Arm Seated Row
3 Sets x 12 Reps
Plank
3 Sets
Barbell Hip Thrust
3 Sets x 20 Reps
Barbell Romanian Deadlift
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 20 Reps
Thu
Day 2
Est. 65 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 30 Reps
Oblique Crunch
3 Sets x 20 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Single-Leg Glute Bridge
3 Sets x 20 Reps
Reverse Hyper (Flat Bench)
3 Sets x 20 Reps
Sat
Day 3
Est. 57 min
7 exercises
Barbell Hip Thrust
3 Sets x 20 Reps
Kettlebell One-Arm Swing
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Sit-Up
3 Sets x 20 Reps
Kettlebell Goblet Squat
3 Sets x 20 Reps
Machine Inverted Row
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 20 Reps
