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Bucked up NYNY Wk 1-4
AUTOPLAYAUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Bucked up NYNY Wk 1-4 routine by BryJonesFit is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Leg Day Week 1-4
Est. 60 min
10 exercises
Machine Leg Extension
3 Sets x 10 Reps
Jump Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Bench Hip Thrust
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Tue
Chest Week 1-4
Est. 50 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Push-Up
1 Set
Machine Inner Chest Press
3 Sets x 10 Reps
Dumbbell Pullover
1 Set
Stability Ball Crunch
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Thu
Biceps & Triceps
Est. 56 min
9 exercises
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
EZ bar 21's
3 Sets x 21 Reps
Bench Dip
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 100 Reps
Sit-Up
3 Sets x 100 Reps
Burpees
3 Sets x 10 Reps
Fri
Back
Est. 56 min
9 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Plank
3 Sets
Any
Shoulders
Est. 50 min
8 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Single Arm Lateral Raise
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
