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Witness The Fitness
General
Advanced
Machine strength
Plan Details
The Witness The Fitness routine by Matty Wilko is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Mixture of routines.
Routine detail
Any
3. Pull
Est. 62 min
9 exercises
Weighted Pull-Up
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Any
2. Legs
Est. 63 min
9 exercises
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Cable Calf Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Any
1. Push
Est. 64 min
9 exercises
Cable Decline Press
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
