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Spencer *
General
Advanced
Machine strength
Plan Details
The Spencer * routine by spencerisking is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
My routine
Routine detail
Mon
Chest + Triceps
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Machine Bench Press
3 Sets x 10 Reps
Tue
Back + biceps
Est. 0 min
6 exercises
Pull-Up
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Bicep Drag Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Wed
Legs
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Thu
Shoulders
Est. 0 min
8 exercises
Dumbbell Alternating Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Cable Upright Row
4 Sets x 8 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Fri
Chest
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Sat
New Workout
Est. 0 min
0 exercises
This day is empty
Sun
New Workout
Est. 0 min
0 exercises
This day is empty
