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Andy’s Plan
General
Intermediate
Machine strength
Plan Details
The Andy’s Plan routine by danboisa is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Lower Body
Est. 72 min
10 exercises
Smith Machine Squat
3 Sets x 12 Reps
Smith Machine Reverse Calf Raise
3 Sets x 12 Reps
Smith Machine Split Squat
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
glute machine
3 Sets x 12 Reps
Day 2
Upper Push
Est. 78 min
10 exercises
Machine Assisted Dip
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 24 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Machine Triceps Press
3 Sets x 12 Reps
Day 3
Upper Body Pull
Est. 73 min
10 exercises
Machine Assisted Chin-Up
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Smith Machine Bicep Curl
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Day 4
Core
Est. 69 min
10 exercises
Parallel Bar Leg Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Plank
3 Sets
Side Bridge
3 Sets
Decline Bench Leg Raise
3 Sets x 12 Reps
Decline Bench Knee Raise
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 24 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Seated Abdominal Machine
3 Sets x 12 Reps
Torso Rotation Machine
3 Sets x 12 Reps
