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January-April 2015
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The January-April 2015 routine by terrorthomas is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Chest, Triceps, Shoulders and Upper Abs
Est. 0 min
10 exercises
Weighted Tricep Dip
8 Sets x 10,8,6,4,4,6,8,10 Reps
Cable Mid Chest Crossover
3 Sets x 10,10,8 Reps
Dumbbell Bench Press
5 Sets x 8,7,6,6,6 Reps
Machine Fly
4 Sets x 10,10,8,8 Reps
Barbell Shoulder Press
5 Sets x 8,7,6,6,6 Reps
Cable Side Raise
3 Sets x 20,20,16 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10,10,8 Reps
Cable Shoulder Extension
3 Sets x 10,10,8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Standing One Knee Ab Crunch
4 Sets x 24 Reps
Tue
Back, Biceps and Rear Delts
Est. 0 min
12 exercises
Dumbbell Incline Bench Row
4 Sets x 10,10,8,8 Reps
Dumbbell One-Arm Row
4 Sets x 20,20,16,8 Reps
Machine Lat Pulldown
3 Sets x 10,10,8 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 8,6,6,4 Reps
Wide grip T-bar row
4 Sets x 10,10,8,8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Barbell Preacher Curl
5 Sets x 8,7,6,6,6 Reps
Barbell Spider Curl
4 Sets x 10,10,8,8 Reps
EZ Bar Curl
1 Set x 21 Reps
One Arm Bent Over Cable Rear Delt
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Wed
Upper legs, Lower legs and Full Abs
Est. 0 min
11 exercises
Step Machine
3 Sets
Barbell Squat
5 Sets x 8,7,6,6,6 Reps
Machine Seated Leg Curl
4 Sets x 10,10,8,8 Reps
Machine Leg Extension
4 Sets x 10,10,8,8 Reps
Machine Leg Press
3 Sets x 10,10,8 Reps
Machine Calf Press
4 Sets x 25 Reps
Machine Calf Raise
4 Sets x 25 Reps
Machine Leg Curl (Prone)
3 Sets x 10,10,8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Plank
3 Sets
Treadmill Running
3 Sets
Thu
Chest, Triceps and Shoulders
Est. 0 min
8 exercises
Cable Lower Chest Raise
3 Sets x 10,10,8 Reps
Dumbbell Incline Bench Press
3 Sets x 10,10,8 Reps
Machine Midline Flyes
4 Sets x 20,20,16,16 Reps
Svend Press
3 Sets x 10,10,8 Reps
Cable Front Raise
3 Sets x 20,20,16 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 20,20,16 Reps
Dumbbell Seated Tricep Press
5 Sets x 8,7,6,6,6 Reps
Dumbbell One-Arm Tricep Extension (Pronated)
4 Sets x 20,20,16,16 Reps
Fri
Back, Biceps and Obliques
Est. 0 min
12 exercises
Cable One-Arm Row
5 Sets x 20,20,16,16,8 Reps
Cable Standing Row
3 Sets x 10,10,8 Reps
Leverage Machine High Row
3 Sets x 10,10,8 Reps
Barbell Rack Pull
4 Sets x 8,6,6,4 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 8,7,6,6,6 Reps
Chin-Up (Close Grip)
4 Sets x 8 Reps
Seated Face Pull
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10,10,8,8 Reps
Cable Standing Curl
4 Sets x 10,10,8,8 Reps
Cable Standing Curl
1 Set x 21 Reps
Decline Medicine Ball Twists
4 Sets x 30 Reps
Landmine 180's
4 Sets x 10 Reps
Sat
Upper legs, Lower legs + Lower Abs
Est. 0 min
10 exercises
Step Machine
3 Sets
Machine Calf Raise
4 Sets x 25 Reps
Machine Single-Leg Extension
4 Sets x 20,20,16,8 Reps
Machine Single-Leg Curl
3 Sets x 20,20,16 Reps
Barbell Deep Squat
4 Sets x 8,6,6,4 Reps
Romanian DL
4 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 12 Reps
Dragon Flag
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Treadmill Running
3 Sets
