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mike's daily maintenance
General
Intermediate
Machine strength
Plan Details
The mike's daily maintenance routine by mikejalexander is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
chest
Est. 16 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 15,12,10 Reps
Dumbbell Bench Press
3 Sets x 15,12,10 Reps
Dumbbell Decline Bench Press
3 Sets x 15,12,10 Reps
Dumbbell Pullover
3 Sets x 15,12,10 Reps
Machine Fly
3 Sets x 15,12,10 Reps
Dip
1 Set x 20 Reps
Tue
back
Est. 23 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15,12,10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15,12,10 Reps
Cable Seated Row
3 Sets x 15,12,10 Reps
Cable One-Arm Row
3 Sets x 15,12,10 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 15,12,10 Reps
Machine Back Extension
3 Sets x 15,12,10 Reps
Pull-Up
1 Set x 20 Reps
Smith Machine Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Wed
Shoulders and forarms
Est. 28 min
6 exercises
Smith Machine Shoulder Press
3 Sets x 15,12,8 Reps
Smith Machine Upright Row
3 Sets x 15,12,8 Reps
Smith Machine Shrug
3 Sets x 15,12,8 Reps
Cable Front Raise
3 Sets x 15 Reps
Cable Deltoid Raise
3 Sets x 15 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Thu
Bicep and Triceps
Est. 52 min
8 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Bent-Over One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Fri
legs
Est. 17 min
7 exercises
Machine Leg Press
3 Sets x 15,12,10 Reps
Calf Press On Leg Press
3 Sets x 15,12,10 Reps
Machine Leg Extension
3 Sets x 15,12,10 Reps
Machine Seated Leg Curl
3 Sets x 15,12,10 Reps
Machine Seated Calf Raise
3 Sets x 15,12,10 Reps
Smith Machine Squat
3 Sets x 15,12,10 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 15,12,10 Reps
