Loading...
Strand Curcuit
General
Intermediate
Machine strength
Plan Details
The Strand Curcuit routine by ChrisStrand is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
My Personal Plan
Routine detail
Mon
Chest and Biceps
Est. 69 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Wrist Roller
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Elliptical Training
1 Set
Wed
Back, Triceps, Shoulders
Est. 71 min
11 exercises
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Elliptical Training
1 Set
Any
Athlean X Shoulder & Back
Est. 64 min
10 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Iso Lateral High Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Elliptical Training
1 Set
Any
The Rock Workout Chest/Shoulders
Est. 59 min
8 exercises
Elliptical Training
1 Set
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Cable Straight Arm Crossover
4 Sets x 12 Reps
Any
Legs, & Abs
Est. 91 min
10 exercises
Stationary Bike
1 Set
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Cable Seated Crunch
3 Sets x 12 Reps
Weighted Trunk Rotation
6 Sets x 12 Reps
Elliptical Training
1 Set
Any
The Rock Workout Arms
Est. 66 min
10 exercises
Elliptical Training
1 Set
Barbell Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Weighted Three Bench Dip
3 Sets x 12 Reps
Any
Athlean X Chest Alternate
Est. 65 min
11 exercises
Elliptical Training
1 Set
Stationary Bike
1 Set
Twisting Pushup
3 Sets x 12 Reps
Plate Squeeze
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Floor Fly
3 Sets x 12 Reps
Cavaliere Cross Over
3 Sets x 12 Reps
3D Cable Crossover
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Any
The Rock Workout Back, Abs
Est. 64 min
10 exercises
Elliptical Training
1 Set
Pull-Up
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Any
The Rock Workout Legs
Est. 62 min
9 exercises
Stationary Bike
1 Set
Barbell Romanian Deadlift From Deficit
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Elliptical Training
1 Set
