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Week 8
General
Advanced
Machine strength
Plan Details
The Week 8 routine by Geekhangover is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Legs & Glutes
Est. 64 min
11 exercises
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Seated Calf Raise
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Smith Machine Toe Raise
3 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Kettlebell Front Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Band Hip Lift
3 Sets x 12 Reps
Day 2
Chest & Triceps
Est. 54 min
10 exercises
Kettle Bell Bench Press
3 Sets x 12 Reps
Kettle Bell Decline Bench Press
3 Sets x 12 Reps
Kettle Bell Incline Bench Press
3 Sets x 12 Reps
Kettle Bell Overhead Extension
3 Sets x 12 Reps
Workout Bar Cable Press
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Barbell Reverse Tricep Bench Press
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 12 Reps
Day 3
Biceps & Back
Est. 61 min
10 exercises
Barbell 21's Curls
3 Sets x 21 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 10 Reps
Dumbbell High Curl
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Day 4
Abs & Forearms
Est. 82 min
15 exercises
Barbell Deadlift
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Parallel Bar Hip Flexion
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Wrist Roller
3 Sets x 12 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 12 Reps
Band Sit-Up
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Alternating Leg Bridge
3 Sets x 12 Reps
Alternating Reverse Hyper (Flat Bench)
3 Sets x 12 Reps
Alternating Reach and Catch
3 Sets x 12 Reps
