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SCTS PHASE 1 WK 1
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The SCTS PHASE 1 WK 1 routine by Celina Tio is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Shortcut to Size
Est. 0 min
10 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12,15,15 Reps
Dumbbell Incline Fly
3 Sets x 12,15,15 Reps
Cable Cross-Over
3 Sets x 12,15,15 Reps
Cable Shoulder Extension
3 Sets x 12,15,15 Reps
Barbell Rear Tricep Extension
3 Sets x 12,15,15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12,15,15 Reps
Barbell Standing Calf Raise
4 Sets x 25,30,30,30 Reps
Machine Seated Calf Raise
4 Sets x 25,30,30,30 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Tue
SCTS #2
Est. 0 min
9 exercises
Dumbbell One-Arm Row
4 Sets x 12,15,15,15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12,15,15 Reps
Barbell Hip Thrust
3 Sets x 20,30,30 Reps
Crunch
3 Sets x 20,30,30 Reps
Oblique Crunch
3 Sets x 20,30,30 Reps
Cable Shoulder Extension
3 Sets x 12,15,15 Reps
Cable One-Arm High Curl
3 Sets x 12,15,15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,15,15 Reps
Thu
SCTS #3
Est. 0 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12,15,15,15 Reps
Dumbbell Lateral Raise
3 Sets x 12,15,15 Reps
Cable Front Raise
3 Sets x 12,15,15 Reps
Cable Reverse Fly
3 Sets x 12,15,15 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,15,15,15 Reps
Machine Seated Calf Raise
4 Sets x 25,30,30,30 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Stability Ball Leg Lift
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Fri
SCTS #4
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 12,15,15,15 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 12,15,15 Reps
Machine Leg Curl (Prone)
3 Sets x 12,15,15 Reps
Barbell Hip Thrust
3 Sets x 20,30,30 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Plank
3 Sets
