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MALE PROGRAM
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The MALE PROGRAM routine by atwm999 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Sigma
Routine detail
Mon
LEGS
Est. 0 min
7 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Tue
SHOULDER
Est. 0 min
10 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Wed
ACTIVE REST
Est. 0 min
3 exercises
Machine Calf Press
3 Sets x 8 Reps
Cable Reverse Grip Curl
3 Sets x 8 Reps
Weight Plate Hand Squeeze
3 Sets x 8 Reps
Thu
BACK
Est. 0 min
9 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Rear Row (Prone)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Plank
3 Sets
Fri
CHEST
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Sat
BICEP AND TRICEP
Est. 0 min
9 exercises
Dumbbell Incline Bench Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Plank
3 Sets
Sun
ACTIVE REST
Est. 0 min
2 exercises
Cable Reverse Curl
3 Sets x 8 Reps
Weight Plate Hand Squeeze
3 Sets x 8 Reps
