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Muscle Build w/abs
General
Intermediate
Machine strength
Plan Details
The Muscle Build w/abs routine by dubya_d is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Progressive muscle build with golf performance focus
Routine detail
Day 1
Week 1- Back
10 exercises
Barbell Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 8 Reps
Kettlebell Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 2
Week 1- Chest & Abs
13 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Lying Crunch
3 Sets x 8 Reps
Cable Reverse Crunch
3 Sets x 8 Reps
Day 3
Week 1- Legs
9 exercises
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Day 4
Shoulders & Abs
12 exercises
Dumbbell External Rotation
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Press (Palms In)
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell Rotational Decline Sit-Up
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Day 5
Arms
10 exercises
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Kickback
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
