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Current Workout
Sport
Intermediate
Machine strength
Plan Details
The Current Workout routine by lrb3 is a 14 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Mon
Shoulders
Est. 63 min
10 exercises
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Weight Plate Shrug
3 Sets x 10 Reps
Steering Wheel
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Mon
Chest and Tris
Est. 72 min
11 exercises
Leverage Decline Chest Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
2 Sets x 10 Reps
Barbell Incline Bench Press
2 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Mon
Shoulders
Est. 63 min
10 exercises
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Weight Plate Shrug
3 Sets x 10 Reps
Steering Wheel
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Mon
Chest and Tris
Est. 72 min
11 exercises
Leverage Decline Chest Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
2 Sets x 10 Reps
Barbell Incline Bench Press
2 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Tue
Back and Shoulders
Est. 52 min
8 exercises
Barbell Preacher Curl
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Tue
Back and Shoulders
Est. 52 min
8 exercises
Barbell Preacher Curl
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Tue
Back and Bis
Est. 49 min
7 exercises
Pull-Up
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Tue
Back and Bis
Est. 49 min
7 exercises
Pull-Up
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Wed
Legs
Est. 43 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Barbell Clean Deadlift
3 Sets x 10 Reps
Wed
legs
Est. 47 min
8 exercises
Box Jump Multiple Response
3 Sets x 10 Reps
Battle Ropes
3 Sets
Barbell Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Steering Wheel
3 Sets x 10 Reps
sleigh push
3 Sets x 10 Reps
Barbell Overhead Squat
3 Sets x 10 Reps
Any
Back and Shoulders
Est. 52 min
8 exercises
Barbell Preacher Curl
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Any
Shoulders
Est. 63 min
10 exercises
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Weight Plate Shrug
3 Sets x 10 Reps
Steering Wheel
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Any
Back and Bis
Est. 49 min
7 exercises
Pull-Up
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Any
Extras
Est. 69 min
12 exercises
Machine Ab Crunch
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Side Bridge
3 Sets
Barbell Squat
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
