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RO July-September
AUDIO TIP
Sport
Intermediate
None
Plan Details
The RO July-September routine by rokamoto is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
July 15-August 18: you can move days around and mix up the warm up cardio but DO use the step machine for at least two days. It’ll help with hills in any race—run or walking.
Routine detail
Day 1
Back + Bicep
Est. 0 min
10 exercises
Step Machine
1 Set
Dumbbell One-Arm Row
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Smith Machine Good Morning
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Walking
1 Set
Day 2
Glutes + Leg
Est. 0 min
14 exercises
Walking
1 Set
Smith Machine Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Stability Ball Hip Thrust
3 Sets x 10 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 10 Reps
Plank
1 Set
Plank
1 Set
Plank
1 Set
Step Machine
1 Set
Machine Assisted Pull-Up
3 Sets x 8 Reps
Day 3
Triceps + Shoulders
Est. 0 min
10 exercises
Walking
1 Set
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Step Machine
1 Set
Day 4
Core
Est. 0 min
6 exercises
Plank
3 Sets
Mountain Climber
4 Sets x 20 Reps
Air Bike
4 Sets x 20 Reps
Alternating Heel Touch
4 Sets x 20 Reps
Crunch
4 Sets x 20 Reps
Scissor Kick
4 Sets x 20 Reps
