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2018 Q1 Routine
General
Intermediate
Machine strength
Plan Details
The 2018 Q1 Routine routine by S_r0ss is a 13 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest / Triceps 1
Est. 40 min
6 exercises
Dip
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Day 1
Chest / Triceps 2
Est. 39 min
6 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Day 1
Chest / Triceps 3
Est. 39 min
6 exercises
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Wide Grip Controlled Triceps Press
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Day 2
Legs / Shoulders 2
Est. 48 min
8 exercises
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Day 2
Legs / Shoulders 1
Est. 47 min
8 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Cable Standing Leg Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Day 3
Back / Biceps 1
Est. 38 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Flexed Arm Hang
3 Sets
Dumbbell Rear Raise
3 Sets x 10 Reps
Bicep 7's (Wide Grip)
3 Sets x 10 Reps
Day 3
Back / Biceps 2
Est. 40 min
6 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Barbell Incline Bench Pull
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Day 3
Back / Biceps 3
Est. 33 min
5 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Inner Bicep Curl
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Day 4
Core - E
Est. 11 min
2 exercises
Air Bike
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Day 4
Core - A
Est. 12 min
2 exercises
Decline Bench Leg Raise
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Day 4
Core - B
Est. 9 min
2 exercises
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Seated Leg Tuck
3 Sets x 10 Reps
Day 4
Core - C
Est. 14 min
2 exercises
Cable Wood Chop
3 Sets x 10 Reps
Cable Reverse Wood Chop
3 Sets x 10 Reps
Day 4
Core - D
Est. 16 min
3 exercises
Plank
3 Sets
Side Bridge
3 Sets
Side Bridge
3 Sets
