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Trung Thành
General
Intermediate
Machine strength
Plan Details
The Trung Thành routine by trungthanhvt789 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest + abs
Est. 78 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 8 Reps
Day 2
Leg
Est. 51 min
6 exercises
Machine Leg Press
4 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Clean Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Day 3
Back + abs
Est. 80 min
11 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable straight arm pull down
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Day 4
Vai - Shoulder
Est. 85 min
11 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Kettlebell Sumo High Pull
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Day 5
Tay - Arm + abs
Est. 60 min
8 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Cable Reverse Curl
2 Sets x 8 Reps
