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ABC super-set & drop-set {1}
General
Advanced
Machine strength
Plan Details
The ABC super-set & drop-set {1} routine by mosheyuval is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
A: Chest & Tricep
Est. 79 min
11 exercises
Dumbbell Fly
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
1 Set
Cable Cross-Over
1 Set
Machine Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 99 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
1 Set
Day 2
B: Legs & Shoulders
Est. 68 min
11 exercises
Barbell Squat
1 Set
Dumbbell Lunge
3 Sets x 10 Reps
Machine Seated Leg Curl
1 Set
Machine Leg Extension
1 Set
Machine Calf Raise
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Day 3
C: Back & Bicep
Est. 84 min
13 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Deadlift
1 Set x 8 Reps
Back Hyperextension
1 Set x 99 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Seated Hammer Curl
3 Sets x 10 Reps
Barbell Curl
1 Set
