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? ? ?
AUTOPLAYAUDIO TIP
General
Advanced
Machine strength
Plan Details
The ? ? ? routine by ArtVandelay85 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Chest And Biceps
Est. 55 min
8 exercises
Machine Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 25 Reps
Machine Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 25 Reps
Weight Plate Reverse Curl
4 Sets x 15 Reps
Tue
Back And Triceps
Est. 54 min
8 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 25 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 25 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 25 Reps
Wed
Deadlifts and Calves
Est. 25 min
3 exercises
Barbell Deadlift
6 Sets x 8,6,6,6,6,1 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Thu
Shoulders
Est. 46 min
7 exercises
Machine Shoulder Press
4 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 20 Reps
Weight Plate Front Raise
3 Sets x 15 Reps
Cable Deltoid Raise
3 Sets x 15 Reps
Cable Rope Deltoid Row
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Crossover Pullover
3 Sets x 15 Reps
Fri
Legs
Est. 33 min
6 exercises
Machine Leg Press
1 Set
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 12 Reps
