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Rework
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Rework routine by Kyle_Holcomb is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Going from bulking to cutting
Routine detail
Mon
Push
Est. 0 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Weighted Tricep Dip
2 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Jump Rope
1 Set
Treadmill Running
1 Set
Tue
Pull
Est. 0 min
10 exercises
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Jump Rope
1 Set
Treadmill Running
1 Set
Thu
Arms
Est. 0 min
7 exercises
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Jump Rope
1 Set
Fri
Back/Chest
Est. 0 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Unilateral Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Jump Rope
1 Set
Treadmill Running
1 Set
Sat
Legs/Abs
Est. 0 min
10 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Pendulum Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Jump Rope
1 Set
Walking
1 Set
