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90
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 90 routine by duskok is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Pull 1 (Rack Pull)
Est. 120 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Rack Pull
5 Sets x 12 Reps
Machine Inverted Row
2 Sets x 12 Reps
Dumbbell Incline Bench Row
2 Sets x 18 Reps
Dumbbell Concentration Curl
3 Sets x 20 Reps
Cable Drag Curl
2 Sets x 20 Reps
Cable Rope Hammer Curl
2 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
2 Sets x 12 Reps
Tue
Push 1 (Skull)
Est. 92 min
8 exercises
Feet Up Press
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
1 Set x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Inner Chest Press
3 Sets x 12 Reps
Barbell Seated Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Tricep Push-Up
1 Set x 12 Reps
Wed
Piernitas (Quads Focus)
Est. 105 min
8 exercises
Barbell Seated Good Morning
1 Set x 20 Reps
Barbell Squat
5 Sets x 8 Reps
Barbell Sumo Deadlift
6 Sets x 8 Reps
Barbell Bulgarian Split Squat
2 Sets x 20 Reps
Machine Leg Extension
2 Sets x 15 Reps
Sissy Squat
2 Sets x 10 Reps
Machine Single-Leg Extension
1 Set x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Thu
"Fullbody" de chill
Est. 115 min
9 exercises
Barbell Bench Press
4 Sets x 10 Reps
Cable One-Arm Reverse Fly
3 Sets x 20 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 20 Reps
Dumbbell Seated Calf Raise
3 Sets x 20 Reps
Tibialis Raise
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 12 Reps
Suitcase Carry
3 Sets
Dead Hang
3 Sets
Fri
Pull 2 (Antebrazos)
Est. 116 min
10 exercises
Machine Assisted Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable One-Arm Seated Row
2 Sets x 24 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Dumbbell Hammer Curl (Cross Body)
1 Set x 40 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 24 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Back Hyperextension
2 Sets x 12 Reps
Sat
Push 2 (Chest Press)
Est. 102 min
10 exercises
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Cable Deltoid Raise
2 Sets x 24 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Machine Single-Leg Curl
1 Set x 20 Reps
Dumbbell Tricep Extension
2 Sets x 12 Reps
Dumbbell Single-Leg Cobra
2 Sets x 12 Reps
Any
Piernitas (Isquios Focus)
Est. 99 min
10 exercises
Feet Up Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
1 Set x 15 Reps
Bent Knee Hip Raise
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Single-Leg Curl
1 Set x 24 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 18 Reps
Dumbbell Walking Lunge
3 Sets x 24 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Any
Excepcion push pull
Est. 114 min
12 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
1 Set x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 20 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
