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Strength Routine (Heavy)(Machine/Cable)
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Strength Routine (Heavy)(Machine/Cable) routine by dhackler is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 8
Bicep/Tricep
Est. 49 min
8 exercises
Cable Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Day 8
Chest/Back
Est. 47 min
8 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 8
Legs/Shoulders
Est. 55 min
10 exercises
Bodyweight Step-Up
3 Sets x 7 Reps
Smith Machine Shoulder Press
3 Sets x 7 Reps
Machine Leg Press
3 Sets x 7 Reps
Smith Machine Upright Row
3 Sets x 7 Reps
Machine Calf Press
3 Sets x 7 Reps
Smith Machine Shrug
3 Sets x 7 Reps
Machine Single-Leg Curl
3 Sets x 7 Reps
Machine Single-Leg Extension
3 Sets x 7 Reps
Kettlebell Alternating Shoulder Press
3 Sets x 7 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
