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Copy of Elite +
General
Intermediate
None
Plan Details
The Copy of Elite + routine is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
T-1
Est. 62 min
7 exercises
Weighted Pull-Up
3 Sets x 7 Reps
Chin-Up (Close Grip)
3 Sets x 7 Reps
Barbell Bent-Over Row
3 Sets x 7 Reps
Cable Shoulder Extension
3 Sets x 7 Reps
Barbell Upright Row
3 Sets x 7 Reps
Dumbbell Rear Deltoid Row
3 Sets x 7 Reps
Dumbbell Bent-Over Raise
3 Sets x 7 Reps
Day 2
T-2
Est. 64 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 7 Reps
Dumbbell Seated Shoulder Press
3 Sets x 7 Reps
Barbell Incline Bench Press
3 Sets x 7 Reps
Barbell Military Press
3 Sets x 7 Reps
Dumbbell Bench Press
3 Sets x 7 Reps
Barbell Bench Press
3 Sets x 7 Reps
Dumbbell Lateral Raise
3 Sets x 7 Reps
Day 3
Cardio
Est. 56 min
4 exercises
Jump Rope
3 Sets
Running
3 Sets
Indoor Cycling
3 Sets
Swimming
3 Sets
Day 4
T-3
Est. 69 min
9 exercises
Air Bike
3 Sets x 20 Reps
Barbell Deep Squat
3 Sets x 7 Reps
Barbell Clean Deadlift
3 Sets x 7 Reps
Machine Leg Press
3 Sets x 7 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 7 Reps
Barbell Standing Calf Raise
3 Sets x 7 Reps
Barbell Seated Calf Raise
3 Sets x 7 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 7 Reps
Hanging Leg Raise
3 Sets x 7 Reps
Day 5
T-4
Est. 65 min
9 exercises
Barbell Bench Press (Close Grip)
3 Sets x 7 Reps
Barbell Curl
3 Sets x 7 Reps
Dumbbell Hammer Curl
2 Sets x 7 Reps
Dumbbell Incline Curl
2 Sets x 7 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 7 Reps
Dumbbell Seated Bicep Curl
2 Sets x 7 Reps
Barbell Tricep Press (Supine)
2 Sets x 7 Reps
Barbell Tricep Extension (Supine)
2 Sets x 7 Reps
Barbell Reverse Curl
3 Sets x 7 Reps
Day 6
Cardio
Est. 56 min
4 exercises
Swimming
3 Sets
Indoor Cycling
3 Sets
Running
3 Sets
Jump Rope
3 Sets
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
