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Strength workout + Abs
General
Advanced
Machine strength
Plan Details
The Strength workout + Abs routine by flavioassis is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Main targets: 1) General body strength to improove running act 2) Prevent running injuries 3) Core, up body crosstraining
Routine detail
Mon
Arms and Abs
Est. 59 min
9 exercises
Weighted Tricep Dip
4 Sets x 10,10,8,8 Reps
Dumbbell Seated Tricep Press
4 Sets x 10,10,8,8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10,10,8,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10,10,8,8 Reps
EZ Bar Curl
4 Sets x 10,10,8,8 Reps
Dumbbell Concentration Curl
4 Sets x 10,10,8,8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10,10,8,8 Reps
Barbell Curl
3 Sets x 21 Reps
Weighted Hanging Knee Raise
4 Sets x 10 Reps
Tue
Legs and abs
Est. 88 min
11 exercises
Machine Leg Press
4 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Decline Crunch
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Oblique Crunch
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Wed
Shoulders and Triceps
Est. 47 min
8 exercises
Dumbbell Seated Arnold Press
4 Sets x 10,10,8,8 Reps
Dumbbell Lateral Raise
4 Sets x 10,10,8,8 Reps
Cable Deltoid Raise
4 Sets x 10,10,8,8 Reps
Machine Reverse Fly
4 Sets x 10,10,8,8 Reps
Cable Rope Face Pull
4 Sets x 10,10,8,8 Reps
Weighted Tricep Dip
4 Sets x 10,10,8,8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10,10,8,8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10,10,8,8 Reps
Thu
Back and Biceps
Est. 88 min
12 exercises
Barbell Deadlift
6 Sets x 10,10,10,8,8,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,10,8,8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10,10,8,8 Reps
Cable Shoulder Extension
4 Sets x 10,10,8,8 Reps
Machine Seated Row
4 Sets x 10,10,8,8 Reps
Barbell Curl
4 Sets x 10,10,8,8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10,10,8,8 Reps
EZ Bar Curl
3 Sets x 21 Reps
Machine Ab Crunch
4 Sets x 30 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Stability Ball Weighted Sit-Up
4 Sets x 12 Reps
Fri
Chest and Triceps
Est. 72 min
11 exercises
Barbell Bench Press
4 Sets x 10,10,8,8 Reps
Barbell Incline Bench Press
4 Sets x 10,10,8,8 Reps
Cable Cross-Over
4 Sets x 10,10,8,8 Reps
Cable Cross-Over
4 Sets x 10,10,8,8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10,10,8,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10,10,8,8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10,10,8,8 Reps
Cable Shoulder Extension
4 Sets x 10,10,8,8 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Sat
Abs
Est. 42 min
6 exercises
Machine Ab Crunch
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Decline Crunch
3 Sets x 12 Reps
Leg Raise
3 Sets x 16 Reps
Oblique Crunch
3 Sets x 16 Reps
Air Bike
3 Sets x 16 Reps
