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College Fitness
Sport
Advanced
Machine strength
Plan Details
The College Fitness routine by KaneNoskiye is a 5 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Different Body Parts 3 Day Repeat
Routine detail
Mon
Abs
Est. 60 min
8 exercises
Decline Crunch
5 Sets x 10 Reps
Bench Weighted Decline Crunch
5 Sets x 10 Reps
Weight Plate Rotation
5 Sets x 10 Reps
Decline Oblique Crunch
5 Sets x 10 Reps
Plank
5 Sets
Cable Wood Chop
5 Sets x 10 Reps
Parallel Bar Hip Raise
5 Sets x 10 Reps
Bench Leg Pull-In
5 Sets x 10 Reps
Mon
Chest And Biceps
Est. 83 min
10 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Tue
Legs And Shoulders Day
Est. 79 min
12 exercises
Barbell Clean Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Machine Calf Raise
5 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Tue
Cardio
Est. 95 min
3 exercises
Treadmill Running
1 Set
Indoor Cycling
1 Set
Jump Rope
1 Set
Wed
Back, Triceps,Forearms
Est. 48 min
7 exercises
Cable Seated Row
4 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
