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Roos 16323
General
Intermediate
Machine strength
Plan Details
The Roos 16323 routine by Chubbo267 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
#4 daags split schema
Routine detail
Day 1
#1 legs
6 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 2
#2 Push
7 exercises
Barbell Bench Press
5 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Day 3
#3 Legs
7 exercises
Machine Leg Press
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Day 4
#4 Pull
7 exercises
Machine Iso Lateral High Row
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 14 Reps
EZ Bar Curl
3 Sets x 15 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
