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My Workout
General
Advanced
Machine strength
Plan Details
The My Workout routine by karam.ads is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Any
2’st Day
Est. 88 min
6 exercises
Barbell Deep Squat
4 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Any
3’st Day
Est. 148 min
12 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Curl
3 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Any
1’st Day
Est. 127 min
10 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Leverage Shoulder Press
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Press (Close Grip)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Any
4’st Day
Est. 86 min
6 exercises
Barbell Deadlift
4 Sets x 6 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Barbell Squat
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 20 Reps
Any
5’st Day
Est. 71 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
