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strong and ripped
Sport
Intermediate
Machine strength
Plan Details
The strong and ripped routine by DeanLavi is a 6 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Mon
Strength 1
Est. 77 min
12 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Tue
Strength 2
Est. 79 min
12 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Wed
Legs 1
Est. 92 min
13 exercises
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
loaded carries
3 Sets x 12 Reps
Cable Kneeling Crunch
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Fri
Arms 1
Est. 71 min
11 exercises
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Sat
Legs round 2
Est. 92 min
13 exercises
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
loaded carries
3 Sets x 12 Reps
Cable Kneeling Crunch
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Sun
Arms 2
Est. 79 min
12 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
