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Maintain Heavy Weight Week
General
Beginner
Barbell
Plan Details
The Maintain Heavy Weight Week routine by Coltteammember is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a good training plan for when you can't make it in to the gym every day of the week, and don't have a lot of time. So it's a good plan for weeks when you really just want to maintain your growth without having any loss.
Routine detail
Mon
Chest and Shoulders
Est. 136 min
8 exercises
Torso Rotation Machine
3 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Barbell Bench Press
5 Sets x 6 Reps
Barbell Incline Bench Press
5 Sets x 6 Reps
Dumbel Inner Lower Chest Press
5 Sets x 6 Reps
Barbell Upright Row
5 Sets x 6 Reps
Barbell Military Press
5 Sets x 6 Reps
Barbell Front Raise
5 Sets x 6 Reps
Tue
Back Day
Est. 61 min
3 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 6 Reps
Machine Seated Row
5 Sets x 6 Reps
T Bar Row
6 Sets x 6 Reps
Wed
Arm Day
Est. 116 min
6 exercises
Cable Shoulder Extension
5 Sets x 6 Reps
Dumbbell Tricep Extension
5 Sets x 6 Reps
Barbell Bench Press (Close Grip)
5 Sets x 6 Reps
Cable One-Arm High Curl
5 Sets x 6 Reps
Standing Preacher Bench Ez-Bar Curl
5 Sets x 6 Reps
Dumbbell One-Arm Preacher Hammer Curl
5 Sets x 6 Reps
Thu
Leg Day
Est. 43 min
3 exercises
Barbell Squat
5 Sets x 6 Reps
Machine Leg Extension
5 Sets x 6 Reps
Barbell Standing Calf Raise
5 Sets x 6 Reps
