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40 days to fit
General
Advanced
Barbell
Plan Details
The 40 days to fit routine by CraiggyT1985 is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Light Shoulders
Est. 45 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Day 2
Heavy Back
Est. 44 min
5 exercises
Pull-Up
4 Sets x 4 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 4 Reps
Barbell Bent-Over Row
4 Sets x 4 Reps
Dumbbell Seated Hammer Curl
4 Sets x 4 Reps
Barbell Curl
4 Sets x 4 Reps
Day 3
Light Chest
Est. 59 min
9 exercises
Push-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 4
Heavy Legs
Est. 27 min
3 exercises
Barbell Squat
4 Sets x 4 Reps
Barbell Standing Calf Raise
4 Sets x 4 Reps
Barbell Deadlift
4 Sets x 4 Reps
Day 5
Heavy Shoulder
Est. 25 min
4 exercises
Barbell Clean and Jerk
4 Sets x 4 Reps
Dumbbell Lateral Raise
4 Sets x 4 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 4 Reps
Barbell Shrug
4 Sets x 8 Reps
Day 6
Light Back
Est. 52 min
8 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Day 7
Heavy Chest
Est. 44 min
5 exercises
Push-Up
4 Sets x 4 Reps
Barbell Bench Press
4 Sets x 4 Reps
Barbell Incline Bench Press
4 Sets x 4 Reps
Barbell Bench Press (Close Grip)
4 Sets x 4 Reps
Dumbbell Tate Press
4 Sets x 4 Reps
Day 8
Light Legs
Est. 40 min
6 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
