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Edo Swole Workout
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The Edo Swole Workout routine by edinrucic is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Push
Est. 48 min
8 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Tue
Pull
Est. 62 min
14 exercises
Barbell Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Dumbbell Incline Bench Row
3 Sets x 6 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Alternating Front Raise
3 Sets x 15 Reps
T Bar Prone Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Wed
Legs
Est. 60 min
12 exercises
Machine Leg Press (Wide Stance)
3 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Machine Single-Leg Calf Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Hack Squat
3 Sets x 15 Reps
Barbell Lunge
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Kneeling Leg Curl
3 Sets x 15 Reps
Donkey Calf Raise
3 Sets x 15 Reps
Step Machine
1 Set
Thu
Chest and back
Est. 47 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Leverage Chest Press
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Machine Lateral Shoulder Raise
3 Sets x 15 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Fri
Arms and shoulders
Est. 45 min
8 exercises
Barbell Curl
4 Sets x 8 Reps
Barbell Reverse Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Barbell Seated Tricep Extension
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Sat
Legs
Est. 36 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Kneeling Leg Curl
3 Sets x 15 Reps
Hack Squat (Reverse Position)
3 Sets x 15 Reps
