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Nando Ravestein
AUTOPLAY
General
Intermediate
Machine strength
Plan Details
The Nando Ravestein routine by Nando_Ravestein is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Arnold split (Zeist)
Routine detail
Mon
Chest/Back
Est. 0 min
6 exercises
Smith Machine Incline Bench Press
2 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 10 Reps
Machine Inner Chest Press
2 Sets x 10 Reps
Machine T Bar Reverse Row
2 Sets x 10 Reps
Cable Incline Fly
2 Sets x 10 Reps
Cable Rope Pullover (Supine)
2 Sets x 10 Reps
Tue
Shoulders/arms
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Reverse Fly
2 Sets x 10 Reps
Cable Lateral Raise
2 Sets x 10 Reps
Cable Bicep Curl
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 10 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
Wed
Legs
Est. 0 min
6 exercises
Barbell Hip Thrust
2 Sets x 10 Reps
Single-Leg Hack Squat
2 Sets x 10 Reps
Weight Plate Sissy Squat
3 Sets x 12 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Hip Abduction
2 Sets x 15 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Chest
Est. 0 min
6 exercises
Smith Machine Incline Bench Press
2 Sets x 10 Reps
Machine Inner Chest Press
2 Sets x 10 Reps
Cable Incline Fly
2 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Sat
Back
Est. 0 min
6 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine T Bar Reverse Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Cable Bicep Curl
2 Sets x 10 Reps
Cable Incline Bench Row
2 Sets x 12 Reps
Sun
Legs
Est. 0 min
6 exercises
Hack Squat
2 Sets x 15 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Weight Plate Sissy Squat
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Hip Abduction
2 Sets x 15 Reps
