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Trust Your Struggle Routine
Bulking
Intermediate
Machine strength
Plan Details
The Trust Your Struggle Routine routine by sidGucci is a 31 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is the JEFIT Advanced Routine that is designed for individuals you have had a year or more worth of lifting experience or looking to step up their workout from beginner or intermediate routines. If you are looking to use this routine as your default routine, your main focus is to perform this routine for 8 to 12 weeks to ensure optimal muscle gains, growth and strength. It is a 5 day split routine that focuses upon building muscle and targeting each muscle group separately on their own day, along with mixing in abdominal exercises at the end of the workout. ** Chest - On chest day you will focus upon targeting your upper and lower pecs, developing fullness and definition. ** Shoulders - With shoulders you will target the deltoids and traps while building size and strength. ** Legs - On legs day you will focus on the Quad, Hamstring and Calf muscles. For these three muscles your main target will be development, separation, growth and definition of each muscle. ** Arms - During arms day you will be working out the biceps, triceps, and forearms. For biceps you will focus on the head of the bicep, building thickness and definition. Triceps will target all 3 heads of the muscle building on thickness, growth and separation. ** Back - With back day you will be focusing upon the upper and lower back muscles developing thickness, definition and separation of the little muscles ** Cardio has been added into this routine and can be performed twice a week for 45 - 60 minutes followed by a 5 minute cool down. While you are performing each exercise you will start off with a weight that you are able to do for 15 reps and with each set you will increase the weight and decrease the reps, as in a bulking routine. But rather than focusing on bulking up the muscles, with this routine you will focus on isolation, slow and precise movements to target the little muscles and get full benefits from performing this routine. With Ab exercises that are listed as "undefined" this means the maximum amount that you are able to perform for this set and on the final set of the exercise you want to perform it until failure. *** Notes : With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible. Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. You can superset exercises if you would like to keep up the intensity of this routine along with the pump within your muscles.
Routine detail
Mon
Back - Superset Workout
Est. 73 min
11 exercises
Barbell Deadlift
5 Sets x 12,8,6,6,6 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Vertical Row (Close Grip)
3 Sets x 10 Reps
Machine Iso Lateral High Row
3 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 15,12,8,6 Reps
Mon
Upper Body - Strength
Est. 67 min
10 exercises
Smith Machine Incline Bench Press
1 Set
Smith Machine Bent-Over Row
1 Set
Smith Machine Bench Press
1 Set
Cable Cross-Over
1 Set
Cable Rope Face Pull
3 Sets x 10 Reps
Machine Shoulder Press
1 Set
Machine Vertical Row (Close Grip)
3 Sets x 10 Reps
Machine Fly
1 Set
Machine Iso Lateral High Row
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Mon
Upper Body - Strength (Dumbbell)
Est. 62 min
11 exercises
Dumbbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Cross-Over
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Cable Seated Curl
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Mon
Back - Planet Fitness
Est. 144 min
17 exercises
Back Hyperextension
3 Sets x 10 Reps
Cable Shrug
4 Sets x 15 Reps
Barbell Rack Pull
4 Sets x 15 Reps
Machine Back Extension
3 Sets x 10 Reps
Machine Vertical Row (Close Grip)
1 Set
Machine Lat Pulldown
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
1 Set
Cable Front Lat Pulldown (Close Grip)
4 Sets x 25 Reps
Cable Seated Row
4 Sets x 25 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Smith Machine Bent-Over Row
1 Set
Tue
Lower Body - Strength
Est. 68 min
7 exercises
Smith Machine Squat
6 Sets x 5 Reps
Smith Machine Front Squat
3 Sets x 8 Reps
Smith Machine Deadlift
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Tue
Shoulders - Planet Fitness
Est. 78 min
15 exercises
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15,12,8,6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15,12,8,6 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 15,12,8,6 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Dumbbell One-Arm Arnold Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Tue
Shoulders - LA Fitness
Est. 61 min
9 exercises
Machine Reverse Fly
5 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 10 Reps
Barbell Clean and Jerk
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Smith Machine Shoulder Press
5 Sets x 10 Reps
Smith Machine Shrug
5 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Wed
Arms - Planet Fitness
Est. 151 min
23 exercises
Cable One-Arm Tricep Pushdown
4 Sets x 12 Reps
Smith Machine Reverse Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Cable Bicep Curl (Supine)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 15 Reps
Machine Seated Tricep Dip
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 5 Reps
Tricep Push-Up
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 5 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 5 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Cable Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 10 Reps
Cable Pulldown Bicep Curl
5 Sets x 5 Reps
Wed
Abs - Exercise Ball
Est. 30 min
12 exercises
Stability Ball Wood Chop
1 Set x 10 Reps
Stability Ball Plank
1 Set
Stability Ball Oblique Curl
1 Set x 10 Reps
Stability Ball Pull-In
2 Sets x 10 Reps
Stability Ball Leg Lift
2 Sets x 10 Reps
Stability Ball Straight-Leg Crunch
1 Set x 10 Reps
Stability Ball V-Up
1 Set x 10 Reps
Stability Ball Incline Ab Crunch
1 Set x 10 Reps
Stability Ball Roman Twist
1 Set x 10 Reps
Stability Ball Jack Knife Push-Up
1 Set x 10 Reps
Stability Ball Cross-Leg Crunch
1 Set x 10 Reps
Stability Ball Side Crunch
1 Set x 10 Reps
Wed
Chest - The Pros Keep Secret
Est. 99 min
13 exercises
Barbell Incline Bench Press
5 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 12 Reps
Pullover - Nitro
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 20 Reps
Smith Machine Incline Bench Press
5 Sets x 3 Reps
Wed
Arms - LA (Develope Amazing Biceps)
Est. 201 min
26 exercises
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable One-Arm Preacher Curl
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15,12,6 Reps
Cable Rope Overhead Tricep Extension
1 Set
Barbell Reverse Tricep Bench Press
4 Sets x 12 Reps
Dumbbell Incline Tricep Extension
5 Sets x 12 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 12 Reps
Cable One-Arm High Curl
4 Sets x 15 Reps
Machine Seated Tricep Dip
4 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 10 Reps
EZ Bar French Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15,12,8 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
5 Sets x 15,12,8,6,6 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 10 Reps
Cable Bicep Curl (Supine)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Chin-Up (Close Grip)
5 Sets x 10 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable One-Arm Concentration Curl
4 Sets x 10 Reps
Thu
Back - Attack
Est. 80 min
8 exercises
Leverage Machine Shrug
4 Sets x 10 Reps
Machine Iso Lateral High Row
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 25 Reps
T Bar Row
4 Sets x 25 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Machine Assisted Pull-Up
4 Sets x 12 Reps
Barbell Deadlift
5 Sets x 5 Reps
Thu
Back - Ultimate Workout
Est. 58 min
8 exercises
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Leverage Machine Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 15,12,8,6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 25 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Thu
Upper Body - Hypertrophy
Est. 80 min
11 exercises
Machine Assisted Chin-Up
3 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Leverage Machine Shrug
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Pullover - Nitro
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Fri
Chest - LA Fitness
Est. 91 min
13 exercises
Push-Up
1 Set x 25 Reps
Plank
1 Set
Barbell Incline Bench Press
5 Sets x 12 Reps
Smith Machine Incline Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Barbell Bench Press
5 Sets x 12 Reps
Leverage Decline Chest Press
5 Sets x 12 Reps
Machine Fly
5 Sets x 12 Reps
Cable Cross-Over
5 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Push-Up (Close Hand)
1 Set x 25 Reps
Push-Up (Wide Hand)
1 Set x 25 Reps
Fri
Chest - Arnies Pump
Est. 37 min
5 exercises
Barbell Incline Bench Press
1 Set
Dumbbell Bench Press
1 Set
Dumbbell Pullover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dip
3 Sets x 12 Reps
Fri
Chest Superset Workout
Est. 79 min
9 exercises
Barbell Bench Press
5 Sets x 12 Reps
Bench Push-Up
5 Sets x 12 Reps
Machine Inner Chest Press
5 Sets x 12 Reps
Pullover
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Dip
5 Sets x 6 Reps
Cable Cross-Over
5 Sets x 12 Reps
Push-Up
5 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 12 Reps
Fri
Lower Body - Hypertrophy
Est. 35 min
6 exercises
Smith Machine Front Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Calf Extension (Planet Fitness)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Fri
Chest - Planet Fitness
Est. 50 min
12 exercises
Push-Up
1 Set x 25 Reps
Smith Machine Incline Bench Press (Reverse Grip)
3 Sets x 10 Reps
Plank
3 Sets
Dumbbell Fly
4 Sets x 15,12,8,6 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Push-Up (Close Hand)
1 Set x 25 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Cable Cross-Over
1 Set
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Push-Up (Wide Hand)
1 Set x 25 Reps
Sat
ARMS - 21s (Every 4 Weeks)
Est. 83 min
9 exercises
Dumbbell Incline Curl
3 Sets x 21 Reps
Cable One-Arm Preacher Curl
3 Sets x 21 Reps
Cable Bicep Curl (Supine)
3 Sets x 21 Reps
Machine Tricep Extension
3 Sets x 21 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 21 Reps
Dumbbell Incline Tricep Extension
3 Sets x 21 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 21 Reps
Cable High Pulley Tricep Extension
3 Sets x 21 Reps
Sat
Arm Destruction Supersets
Est. 77 min
10 exercises
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
EZ Bar Decline Close Grip Skull Crusher
5 Sets x 5 Reps
Cable Bicep Curl
5 Sets x 5 Reps
Cable Shoulder Extension
5 Sets x 5 Reps
Preacher Curl Machine
5 Sets x 10 Reps
Preacher Curl Machine
5 Sets x 12 Reps
Machine Seated Tricep Dip
5 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Incline Curl
5 Sets x 12 Reps
Sat
ARM Blast
Est. 99 min
14 exercises
Machine Assisted Pull-Up
3 Sets x 10 Reps
Machine Assisted Chin-Up
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Barbell Seated Tricep Extension
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Pulldown Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Seated Bicep Curl
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Sat
ARMS - Gethin
Est. 124 min
14 exercises
Machine Assisted Chin-Up
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Barbell Curl
5 Sets x 15 Reps
EZ Bar French Press
5 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
5 Sets x 20 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 20 Reps
Sat
ARM Day
Est. 88 min
9 exercises
Chin-Up with Knee Raise
5 Sets x 10 Reps
Barbell Curl
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12 Reps
Dumbbell Concentration Curl
5 Sets x 12 Reps
Dumbbell Concentration Curl on Stability Ball
5 Sets x 12 Reps
Barbell Bench Press (Close Grip)
5 Sets x 12 Reps
Dumbbell Seated Tricep Press
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Cable Seated Curl
5 Sets x 12 Reps
Sun
Cardio & Abs - Twice A Week
Est. 214 min
31 exercises
Walking
1 Set
Parallel Bar Hip Raise
3 Sets x 10 Reps
Step Machine
1 Set
Split Jump
3 Sets x 12 Reps
Stationary Bike
1 Set
Mountain Climber
3 Sets x 15 Reps
Jump Rope
1 Set
Weighted Tricep Dip
3 Sets x 10 Reps
Plank
3 Sets
Push-Up
3 Sets x 25 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Elliptical Training
1 Set
Treadmill Running
1 Set
Star Jump
3 Sets x 10 Reps
Kettlebell One-Arm Swing
3 Sets x 10 Reps
Weight Plate High Front Raise
3 Sets x 10 Reps
Medicine Ball Chest Push
3 Sets x 10 Reps
Handstand Push-Up
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Scissor Kick
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Bench Crunch
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Weighted Crunch
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Windshield Wipers
3 Sets x 10 Reps
AbCoaster (Planet Fitness)
3 Sets x 10 Reps
Abdominal Cybex (Planet Fitness)
3 Sets x 10 Reps
Sun
Shoulders - Super-sized Workout
Est. 66 min
11 exercises
Smith Machine Shoulder Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Sun
Glutes
Est. 31 min
7 exercises
Smith Machine Split Squat
2 Sets x 10 Reps
Cable Pull Through
2 Sets x 10 Reps
Cable Hip Abduction
2 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 10 Reps
Barbell Glute Bridge
2 Sets x 10 Reps
Barbell Hip Thrust
2 Sets x 10 Reps
Treadmill Running
1 Set
Sun
LEGS - Quadzilla Workout
Est. 32 min
5 exercises
Smith Machine Front Squat
5 Sets x 5 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Dumbbell Single-Leg Squat
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Sun
LEGS
Est. 42 min
9 exercises
Machine Leg Press
5 Sets x 15,12,8,6,6 Reps
Calf Press On Leg Press
5 Sets x 15,12,8,6,6 Reps
Smith Machine Squat
5 Sets x 10 Reps
Machine Hip Abduction
2 Sets x 10 Reps
Machine Hip Adduction
2 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 15,12,8,6 Reps
Machine Single-Leg Press
2 Sets x 10 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Any
Full Body - Planet Fitness
Est. 89 min
16 exercises
Smith Machine Squat
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Machine Seated Tricep Dip
5 Sets x 10 Reps
Any
Exercise Ball - Strength
Est. 166 min
30 exercises
Stability Ball Dip
3 Sets x 10 Reps
Dumbbell Alternating Posterior Fly (Stability Ball)
3 Sets x 10 Reps
Dumbbell Alternating Arnold Press (Stability Ball)
3 Sets x 10 Reps
Dumbbell Alternating Lateral Raise (Stability Ball)
3 Sets x 10 Reps
Dumbbell Seated Alternating Bicep Curl (Stability Ball)
3 Sets x 10 Reps
Dumbbell Bicep Curl on Stability Ball
3 Sets x 10 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 10 Reps
Dumbbell Decline Press (Stability Ball)
3 Sets x 10 Reps
Dumbbell Hammer Curl on Stability Ball
3 Sets x 10 Reps
Dumbbell Incline Fly (Stability Ball)
3 Sets x 10 Reps
Dumbbell Incline Hammer Press (Stability Ball)
3 Sets x 10 Reps
Dumbbell Incline One-Arm Hammer Press (Stability Ball)
3 Sets x 10 Reps
Dumbbell Incline One-Arm Press (Stability Ball)
3 Sets x 10 Reps
Dumbbell Incline Press on Stability Ball
3 Sets x 10 Reps
Stability Ball Dumbbell Kickback
3 Sets x 10 Reps
Dumbbell Lateral Raise (Stability Ball)
3 Sets x 10 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 10 Reps
Dumbbell One-Arm Arnold Press (Stability Ball)
3 Sets x 10 Reps
Dumbbell One-Arm French Press (Stability Ball)
3 Sets x 10 Reps
Dumbbell Preacher Curl (Stability Ball)
3 Sets x 10 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 10 Reps
Dumbbell Posterior Fly on Stability Ball
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl (Stability Ball)
3 Sets x 10 Reps
Dumbbell Alternating Shoulder Press (Stability Ball)
3 Sets x 10 Reps
Dumbbell Arnold Press (Stability Ball)
3 Sets x 10 Reps
Dumbbell Concentration Curl on Stability Ball
3 Sets x 10 Reps
Dumbbell Shoulder Press (Stability Ball)
3 Sets x 10 Reps
Dumbbell Shoulder Press (Stability Ball)
3 Sets x 10 Reps
Dumbbell Seated Shoulder Raise (Stability Ball)
3 Sets x 10 Reps
Dumbbell Shrug (Stability Ball)
3 Sets x 10 Reps
