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Advanced Training Mario
General
Advanced
Machine strength
Plan Details
The Advanced Training Mario routine by novak46 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
1. Back/Chest/Abs
Est. 120 min
15 exercises
Walking
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Machine Back Extension
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbell Lower Chest Rise
4 Sets x 12 Reps
Chest weighted dips
4 Sets x 15 Reps
Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Day 2
2. Legs/Abs
Est. 111 min
12 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Front Squat
4 Sets x 10 Reps
Barbell Hack Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Machine Calf Raise
4 Sets x 10 Reps
Bodyweight Calf Raise
4 Sets x 10 Reps
Decline Crunch
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Treadmill Running
1 Set
Day 3
3. Shoulders/Arms/Abs
Est. 123 min
15 exercises
Barbell Military Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Bench Dip
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Crunch
4 Sets x 20 Reps
Leg Raise
4 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Walking
1 Set
Day 4
4. Back/Chest/Abs
Est. 128 min
14 exercises
Barbell Deadlift
5 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Good Morning
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Smith Machine Decline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Chest weighted dips
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 5
5. Legs /Abs
Est. 121 min
14 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 10 Reps
Smith Machine Hack Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Smith Standing calf rise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 12 Reps
Dumbbell Wrist Curl (Neutral Grip)
4 Sets x 12 Reps
Crunch
4 Sets x 20 Reps
Leg Raise
4 Sets x 20 Reps
Alternating Heel Touch
4 Sets x 20 Reps
Treadmill Running
1 Set
Day 6
6. Shoulders/Arms/Abs
Est. 120 min
14 exercises
Smith Machine Shoulder Press
4 Sets x 10 Reps
Smith Machine Rear Shoulder Press
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Cable Internal Rotation
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dip
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Cable Wood Chop
4 Sets x 20 Reps
