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work out
General
Advanced
Machine strength
Plan Details
The work out routine by DannyButler3 is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
legs
Est. 39 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Tue
shoulders
Est. 52 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Sat
back
Est. 46 min
7 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Incline Bench Pull
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Sun
glutes
Est. 37 min
6 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
