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2018 Aug/Sept
General
Advanced
Machine strength
Plan Details
The 2018 Aug/Sept routine by Adamsz217 is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Tue
Push
Est. 32 min
6 exercises
Smith Machine Squat
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Wed
Pull
Est. 33 min
6 exercises
Smith Machine Deadlift
3 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Thu
Push/Pull
Est. 32 min
6 exercises
Machine Seated Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Fri
Supersets
Est. 45 min
8 exercises
Smith Machine Squat
3 Sets x 10 Reps
Smith Machine Front Squat
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Plank
3 Sets
