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Ryan work out plan
General
Intermediate
Machine strength
Plan Details
The Ryan work out plan routine by RyanLynn is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Leg & Abs
Est. 59 min
9 exercises
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Oblique Crunch
3 Sets x 8 Reps
Any
chest & shoulders
Est. 46 min
7 exercises
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Any
cardio
Est. 158 min
5 exercises
Running
1 Set
Boxing
1 Set
Stationary Bike
1 Set
Elliptical Training
1 Set
Step Machine
1 Set
Any
back, biceps, triceps
Est. 54 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
