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SouthKoreaOsan
General
Intermediate
Machine strength
Plan Details
The SouthKoreaOsan routine by LukaszSkawinski is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest Day
Est. 55 min
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Cable Lower Chest Raise
2 Sets x 12 Reps
Cable Cross-Over
2 Sets x 12 Reps
Cable Mid Chest Crossover
2 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Day 2
Back
Est. 56 min
6 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Pull-Up
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Day 3
Shoulders
Est. 68 min
7 exercises
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Cable Front Raise
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Day 4
Legs
Est. 57 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Day 5
Arms
Est. 68 min
7 exercises
Weighted Tricep Dip
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Tricep Kickback
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
