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Hawker13's Plan
AUDIO TIP
General
Intermediate
None
Plan Details
The Hawker13's Plan routine by Hawker13 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Circuit workout
Routine detail
Mon
New Workout
Est. 0 min
5 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Mon
New workout
Est. 0 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Tue
New Workout
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Wed
New Workout
Est. 0 min
6 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Thu
New Workout
Est. 0 min
6 exercises
Machine Leg Press
4 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Machine Calf Press
2 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Fri
New Workout
Est. 0 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Sat
New workout
Est. 0 min
7 exercises
Rowing
2 Sets
Cable Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Rowing
3 Sets
