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this is the workout i worked on
General
Advanced
Machine strength
Plan Details
The this is the workout i worked on routine by rpoleary is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
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Routine detail
Day 1
abs
9 exercises
Back Hyperextension
3 Sets x 8 Reps
Exercise not found
Swimming
1 Set
Weighted Side Bend
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 1
Workout 1
11 exercises
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Running
1 Set
Exercise not found
Kettlebell Alternating Hang Clean
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 2
Workout 2
7 exercises
Rowing
1 Set
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Lateral Lunge with Bicep Curl
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Exercise not found
Machine Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Day 3
Workout 3
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Exercise not found
Running
1 Set
