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Strong like Ox
General
Intermediate
Machine strength
Plan Details
The Strong like Ox routine by Jibber321 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Back and Biceps
Est. 54 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Any
Weighted Abs, Forearms and Cardio
Est. 64 min
10 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Upward Chop
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Treadmill Running
1 Set
Rowing
1 Set
Any
Shoulders and legs
Est. 57 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Any
Chest and Triceps
Est. 68 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
