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CANADIENSE 2.1
General
Advanced
Machine strength
Plan Details
The CANADIENSE 2.1 routine by jofreyain is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
STRENGHT
Est. 55 min
5 exercises
Barbell Bench Press
3 Sets x 4 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Barbell Clean Deadlift
3 Sets x 4 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Day 2
HYPERTROPHY Vertical
Est. 62 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Barbell Squat
3 Sets x 4 Reps
Dumbbell One-Arm Upright Row
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Day 3
HYPERTROPFY Horizontal
Est. 61 min
6 exercises
Machine Bench Press
3 Sets x 7 Reps
Dumbbell Lunge
3 Sets x 7 Reps
Barbell Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Day 4
HYPERTROPHY Volumen
Est. 60 min
6 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Single-Leg Extension
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Day 5
PLUS
Est. 74 min
7 exercises
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
