hc delts - JEFIT

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hc delts - JEFIT

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hc delts

AUTOPLAY

General

Advanced

Machine strength

Plan Details

The hc delts routine by mikevern is a 9 day workout plan. It is an advanced level plan to achieve general fitness goals.

Routine detail

Mon

push

Est. 31 min

6 exercises

Low incline dumbell chest press Demonstration

Low incline dumbell chest press

1 Set

Cable roller fly Demonstration

Cable roller fly

1 Set

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

1 Set

Cable seated y up shoulder raise Demonstration

Cable seated y up shoulder raise

1 Set

Cable Rear Lateral Raise Demonstration

Cable Rear Lateral Raise

1 Set

Seated cable cross extention Demonstration

Seated cable cross extention

1 Set

Tue

pull

Est. 27 min

6 exercises

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

1 Set

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

1 Set

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

1 Set

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

1 Set

Cable Reverse Fly Demonstration

Cable Reverse Fly

1 Set

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

1 Set

Wed

delts

Est. 17 min

3 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

1 Set

Lying cuff lateral raises
Demonstration

Lying cuff lateral raises

1 Set

Cable Reverse Fly Demonstration

Cable Reverse Fly

1 Set

Thu

lower

Est. 27 min

6 exercises

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

1 Set

Heel elevated safety bar squat Demonstration

Heel elevated safety bar squat

1 Set

Machine Leg Extension Demonstration

Machine Leg Extension

1 Set

Smith Machine Bulgarian Split Squat Demonstration

Smith Machine Bulgarian Split Squat

1 Set

Machine Calf Press Demonstration

Machine Calf Press

1 Set

Sled push Demonstration

Sled push

3 Sets x 8 Reps

Fri

arms

Est. 44 min

9 exercises

Seated cable cross extention Demonstration

Seated cable cross extention

3 Sets x 8 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 8 Reps

Smith machine jm press (double green) Demonstration

Smith machine jm press (double green)

3 Sets x 8 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 8 Reps

Cable Rope Incline Tricep Extension Demonstration

Cable Rope Incline Tricep Extension

3 Sets x 8 Reps

Cable Incline Bicep Curl Demonstration

Cable Incline Bicep Curl

3 Sets x 8 Reps

Seated cable curl top half Demonstration

Seated cable curl top half

2 Sets x 20 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

2 Sets x 20 Reps

Seated cable incline curl bottom half Demonstration

Seated cable incline curl bottom half

2 Sets x 20 Reps

Any

week 9 push

Est. 10 min

3 exercises

Cable Reverse Fly Demonstration

Cable Reverse Fly

1 Set

Ez bar incline front raise Demonstration

Ez bar incline front raise

1 Set

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

1 Set

Any

week 9 lower

Est. 19 min

3 exercises

2 dumbbell split squat Demonstration

2 dumbbell split squat

3 Sets x 8 Reps

Single dumbbell split squat Demonstration

Single dumbbell split squat

3 Sets x 8 Reps

Bodyweight split squat Demonstration

Bodyweight split squat

3 Sets x 8 Reps

Any

week 9 delts

Est. 16 min

5 exercises

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 15 Reps

Rope rear delt row Demonstration

Rope rear delt row

3 Sets x 15 Reps

Cable Upright Row Demonstration

Cable Upright Row

3 Sets x 15 Reps

Cable Front Raise Demonstration

Cable Front Raise

3 Sets x 15 Reps

Rope front delt voodoo press Demonstration

Rope front delt voodoo press

3 Sets x 15 Reps

Any

week 9 pull

Est. 13 min

4 exercises

Top half dumbell rear fly Demonstration

Top half dumbell rear fly

1 Set

Bottom half dumbell rear fly Demonstration

Bottom half dumbell rear fly

1 Set

Band rear delt fly Demonstration

Band rear delt fly

1 Set

Close grip band partials

1 Set