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Strength + Legs + Calves
General
Intermediate
Machine strength
Plan Details
The Strength + Legs + Calves routine by EntirelyUnlike is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Start: Feb 26th 2018
Routine detail
Mon
Back Strength
Est. 92 min
7 exercises
Weighted Pull-Up
5 Sets x 10,8,6,6,4 Reps
Cable Seated Row
5 Sets x 10,8,6,6,4 Reps
Cable Shoulder Extension
5 Sets x 10,8,6,6,4 Reps
Barbell Good Morning
3 Sets x 12 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 12 Reps
Stability Ball Oblique Curl
3 Sets x 12 Reps
Indoor Cycling
1 Set
Tue
Arms
Est. 52 min
7 exercises
Cable Standing Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Grip machine
3 Sets x 12 Reps
Wed
Legs Volume
Est. 72 min
7 exercises
Machine Leg Press
3 Sets x 25 Reps
Machine Seated Leg Curl
3 Sets x 25 Reps
Machine Leg Extension
3 Sets x 25 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Calf Press On Leg Press
3 Sets x 25 Reps
Calf holds
3 Sets
Rope climbing
1 Set
Fri
Chest Strength
Est. 88 min
7 exercises
Dumbbell Incline Bench Press
5 Sets x 10,8,6,6,4 Reps
Barbell Decline Bench Press
5 Sets x 10,8,6,6,4 Reps
Machine Fly
5 Sets x 10,8,6,6,4 Reps
Push-Up
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Decline Oblique Crunch
3 Sets x 12 Reps
Treadmill Running
1 Set
Sat
Calves + Shoulders
Est. 100 min
9 exercises
Calf Press On Leg Press
5 Sets x 10,8,6,6,4 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Single-Leg Calf Press
3 Sets x 12 Reps
Calf holds
3 Sets
Dumbbell Seated Shoulder Press
5 Sets x 10,8,6,6,4 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Rowing
1 Set
