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Training for Composition
General
Intermediate
Machine strength
Plan Details
The Training for Composition routine by mag104 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest Back Legs
Est. 68 min
9 exercises
Cable Cross-Over
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Trap Bar Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Rowing
1 Set
Day 2
Biceps, Triceps, Legs
Est. 63 min
8 exercises
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Step Machine
1 Set
Day 3
Shoulders Forearms Legs
Est. 54 min
9 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Reverse Preacher Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Airdyne Bike
1 Set
