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get it qurl
General
Intermediate
Machine strength
Plan Details
The get it qurl routine by Ivan-The-Roman is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
day 1
Est. 56 min
8 exercises
Kettlebell Goblet Squat
3 Sets x 25 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Kettlebell One-Arm Swing
2 Sets x 25 Reps
Mountain Climber
2 Sets x 20 Reps
Barbell Curl
2 Sets x 15 Reps
Wed
day 2
Est. 52 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 6 Reps
Machine Leg Extension
4 Sets x 25 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Sit-Up
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Kettlebell One-Arm Row
3 Sets x 8 Reps
Fri
day 3
Est. 50 min
7 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 15 Reps
Barbell Squat
3 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Machine Fly
3 Sets x 25 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Sat
day 4
Est. 47 min
9 exercises
Dip
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 6 Reps
Barbell Upright Row
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 6 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
burpees
3 Sets x 10 Reps
