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Summer Prep
AUTOPLAY
General
Advanced
Machine strength
Plan Details
The Summer Prep routine by Dr_B-Mac is a 9 day workout plan. It is an advanced level plan to achieve general fitness goals.
6 day split
Routine detail
Mon
Legs, Upper Chest, & Cardio
Est. 0 min
13 exercises
Step Machine
1 Set
Machine Hip Abduction
3 Sets x 20 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Kettlebell Goblet Squat
4 Sets x 15 Reps
Dumbbell Walking Lunge
4 Sets x 16 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Bodyweight Lunge
4 Sets x 20 Reps
Smith Machine Squat
4 Sets x 10 Reps
Cable Crunch
4 Sets x 15 Reps
Weight Plate Russian Twist
4 Sets x 15 Reps
Leg Raise
4 Sets x 15 Reps
Walking
1 Set
Tue
Back, Arms, Rear Delts, HIIT
Est. 0 min
14 exercises
Cable External Rotation
2 Sets x 20 Reps
Cable Internal Rotation
2 Sets x 20 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
T Bar Row
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Kettlebell One-Arm Swing
3 Sets x 15 Reps
Mountain Climber
3 Sets x 15 Reps
Decline Oblique Crunch
3 Sets x 15 Reps
Wed
Chest, Cardio, Core
Est. 0 min
12 exercises
Cable External Rotation
2 Sets x 20 Reps
Cable Internal Rotation
2 Sets x 20 Reps
Cable Upper Chest Crossover
4 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Machine Fly
4 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Leg Raise
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Windshield Wipers
3 Sets x 16 Reps
Elliptical Training
1 Set
Thu
Shoulders & Arms
Est. 0 min
13 exercises
Cable External Rotation
2 Sets x 20 Reps
Cable Internal Rotation
2 Sets x 20 Reps
Leverage Shoulder Press
4 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 10 Reps
Barbell Drag Curl
4 Sets x 10 Reps
Barbell Front Raise
4 Sets x 12 Reps
Cable Rope Seated Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Walking
1 Set
Fri
Upper Body
Est. 0 min
13 exercises
Cable External Rotation
2 Sets x 20 Reps
Cable Internal Rotation
2 Sets x 20 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Machine Bench Press
3 Sets x 10 Reps
Barbell Rack Pull
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Elliptical Training
1 Set
Sat
Legs, Calves, Core, & Cardio
Est. 0 min
11 exercises
Stationary Bike
1 Set
Barbell Romanian Deadlift
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Bodyweight Calf Raise
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Leg Raise
4 Sets x 20 Reps
Hanging Knee Raise
4 Sets x 20 Reps
Step Machine
1 Set
Sun
Flexibility & Mobility
Est. 0 min
0 exercises
This day is empty
Any
Legs (Abs, Quads, & Calves)
Est. 0 min
8 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Kettlebell Front Squat
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Cable Crunch
3 Sets x 15 Reps
Cable Rotational Crunch (Kneeling)
3 Sets x 20 Reps
Leg Pull-In
3 Sets x 15 Reps
Any
Full Body
Est. 0 min
12 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Plank
3 Sets
