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One step closer... to the next
General
Intermediate
Machine strength
Plan Details
The One step closer... to the next routine by PratikPrajapati2 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
56" Chest
Est. 85 min
11 exercises
Back Hyperextension
5 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
5 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Tue
Size-up Shoulders
Est. 73 min
11 exercises
Back Hyperextension
3 Sets x 8 Reps
Smith Machine Shoulder Press (Close Grip)
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Wed
Abs attack
Est. 86 min
11 exercises
Back Hyperextension
5 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Bicep Curl (Supine Close Grip)
5 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 8 Reps
Plank
3 Sets
Machine Leg Press
5 Sets x 8 Reps
Thu
Back me up
Est. 88 min
11 exercises
Back Hyperextension
5 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Curl
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Fri
Big Bieceps
Est. 71 min
11 exercises
Back Hyperextension
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Sat
Trapped on Triceps
Est. 90 min
11 exercises
Back Hyperextension
5 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Cross-Over
5 Sets x 8 Reps
Barbell Rear Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Sit-Up
5 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Sun
Be the Flash
Est. 71 min
11 exercises
Back Hyperextension
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Plank
3 Sets
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
