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Shoulders
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Shoulders routine by sivis19 is a 14 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
W1 - 6 - Back
Est. 71 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Machine Assisted Pull-Up
4 Sets x 15 Reps
Machine T Bar Reverse Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable V-Bar Row
4 Sets x 15 Reps
Cable One-Arm Seated Row
3 Sets x 40 Reps
Any
W1 - 2 - Hips / Glutes
Est. 46 min
5 exercises
Barbell Hip Thrust
4 Sets x 10 Reps
Dumbbell Rear Foot Elevated Split Squat
3 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 25 Reps
GHD Hip Extension
4 Sets x 15 Reps
Any
W1 - 3 - Shoulders
Est. 60 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Prone Dumbbell Y Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 12 Reps
Dumbbell Standing Shoulder Press
3 Sets x 20 Reps
Any
W2 - 2 - Back
Est. 93 min
10 exercises
Chin-Up with Knee Raise
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Assisted Pull-Up
4 Sets x 20 Reps
T Bar Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 15 Reps
Leverage Machine Iso Row
4 Sets x 18 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Rope Deltoid Row
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
Any
W1 - 1 - Chest
Est. 60 min
6 exercises
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
Dumbbell Front Incline Raise
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 20 Reps
dumbbell scoop
3 Sets x 15 Reps
Any
W2 - 4 - Chest/Tries
Est. 82 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Weighted Tricep Dip
5 Sets x 5 Reps
Smith Machine Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Machine Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 15 Reps
Machine Incline Chest Press
4 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 18 Reps
Any
W2 - 1 - Quads
Est. 64 min
8 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Front Squat
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 25 Reps
Front Foot Elevated Split Squat
4 Sets x 15 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Any
W1 - 4 - Shoulder/Bies
Est. 61 min
7 exercises
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Cable Upright Row
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Cable Underhand Front Raise
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 18 Reps
Any
W1 - 5 - Quads
Est. 44 min
5 exercises
Hack Squat
4 Sets x 12 Reps
Dumbbell Rear Foot Elevated Split Squat
4 Sets x 12 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 20 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Any
W2 - 3 - Shoulders/Arms
Est. 88 min
10 exercises
Dumbbell Incline Shoulder Raise
5 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Front Incline Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 15 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Cable Rope Hammer Curl
2 Sets x 25 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Any
W2 - 5 - Legs
Est. 69 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 25 Reps
Kettlebell Single-Leg Deadlift
5 Sets x 15 Reps
Dumbbell Step-Up
5 Sets x 15 Reps
Barbell Glute Bridge
4 Sets x 15 Reps
Any
W2 - 6 - Shoulders/Arms
Est. 88 min
9 exercises
Smith Machine Upright Row
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 15 Reps
Cable One-Arm Lateral Raise
4 Sets x 15 Reps
Prone Dumbbell Y Raise
4 Sets x 12 Reps
Dumbbell Rear Delt Row
4 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 20 Reps
Machine Seated Tricep Dip
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 25 Reps
Any
Bies and Tries
Est. 47 min
6 exercises
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 12 Reps
Barbell Spider Curl
4 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Any
[2022-04-11] Workout
Est. 31 min
4 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
dumbbell scoop
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
