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Tarek**
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Tarek** routine by tax382 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Mon
Push Focused FBW
Est. 120 min
8 exercises
Stationary Bike
1 Set
Dumbbell Bench Press
4 Sets x 10 Reps
Cable Fly
3 Sets x 14 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 12 Reps
Machine Assisted Chin-Up
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Wed
Leg Focus FBW
Est. 192 min
10 exercises
Reverse walking in-line
4 Sets
Stationary Bike
1 Set
Hack Squat
4 Sets x 20 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 14 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Decline Crunch
4 Sets x 10 Reps
Fri
Pull Focused FBW
Est. 120 min
9 exercises
Stationary Bike
1 Set
Machine Assisted Chin-Up
4 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Hack Squat
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Plank
1 Set
Any
1 Arms
Est. 93 min
10 exercises
Machine Assisted Pull-Up
3 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 20 Reps
Dip
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 20 Reps
Cable Internal Rotation
3 Sets x 20 Reps
Single Barbell Shoulder Press
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Machine Shoulder Press
3 Sets x 20 Reps
Any
3 Legs + Core
Est. 66 min
9 exercises
Dip
3 Sets x 20 Reps
Hack Squat
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Assisted Pull-Up
3 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
Plank
3 Sets
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Any
2 Back
Est. 82 min
8 exercises
Hack Squat
3 Sets x 20 Reps
Machine Assisted Pull-Up
3 Sets x 20 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 20 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Single Barbell Shoulder Press
3 Sets x 20 Reps
Machine Seated Row
3 Sets x 20 Reps
Any
4 Chest
Est. 78 min
7 exercises
Machine Assisted Pull-Up
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Hack Squat
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Machine Fly
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
