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tydye613's week rotation
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The tydye613's week rotation routine by tydye613 is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3-4 days a week
Routine detail
Any
Chest: bench
Est. 0 min
9 exercises
Barbell Incline Bench Press
5 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Cable Straight Arm Crossover
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Any
DB Chest Day
Est. 0 min
13 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Any
Back day rows
Est. 0 min
9 exercises
Dumbbell Tricep Extension
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Any
Biceps & Triceps
Est. 0 min
14 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable High Pulley Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Barbell Overhead Tricep Extension
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Dumbbell Incline Spider Curl
3 Sets x 8 Reps
Any
Leg day
Est. 0 min
9 exercises
Machine Leg Press (Wide Stance)
5 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
5 Sets x 10 Reps
Calf Press On Leg Press
5 Sets x 10 Reps
Hack Squat
4 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Any
Pull (Back v2)
Est. 0 min
13 exercises
Smith Machine Bent-Over Row
4 Sets x 8 Reps
Smith Machine Deadlift
4 Sets x 8 Reps
Smith Machine Shrug
5 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Tricep Extension
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Rope Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Cable Kneeling Crunch
4 Sets x 8 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 8 Reps
Any
Back day
Est. 0 min
12 exercises
Dumbbell Incline Tricep Extension
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Any
Shoulder
Est. 0 min
11 exercises
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Seated Front Raise
4 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Shoulder Abduction
4 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Any
New Workout
Est. 0 min
6 exercises
Dumbbell Preacher Hammer Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Spider Curl
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
