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MAIN1
Sport
Advanced
Machine strength
Plan Details
The MAIN1 routine by faustvatos is a 7 day workout plan. It is an advanced level plan to achieve sport fitness goals.
in between every set 12 sit up with dumbells doing flys while ging down n press when going up .. every day in between sets a different sit up with a simular movement corresponding with the exercise done..
Routine detail
Mon
chest
Est. 121 min
24 exercises
Barbell Bench Press
4 Sets x 12 Reps
Weighted Crunch
4 Sets x 12 Reps
face pull
4 Sets x 12 Reps
overhead pull
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Weighted Crunch
4 Sets x 12 Reps
face pull
4 Sets x 12 Reps
overhead pull
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Weighted Crunch
4 Sets x 12 Reps
face pull
4 Sets x 12 Reps
overhead pull
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Weighted Crunch
4 Sets x 12 Reps
face pull
4 Sets x 12 Reps
overhead pull
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
face pull
4 Sets x 12 Reps
overhead pull
4 Sets x 12 Reps
Dumbbell Press (Close Grip)
4 Sets x 12 Reps
Weighted Crunch
4 Sets x 12 Reps
face pull
4 Sets x 12 Reps
overhead pull
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Tue
back dinsdag
Est. 151 min
32 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
face pull
3 Sets x 12 Reps
overhead pull
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
face pull
3 Sets x 12 Reps
overhead pull
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
face pull
3 Sets x 12 Reps
overhead pull
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
overhead pull
3 Sets x 12 Reps
face pull
3 Sets x 12 Reps
Machine Inverted Row
3 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
face pull
3 Sets x 12 Reps
overhead pull
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
face pull
3 Sets x 12 Reps
overhead pull
3 Sets x 12 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
face pull
3 Sets x 12 Reps
overhead pull
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
face pull
3 Sets x 12 Reps
overhead pull
3 Sets x 12 Reps
Tue
back machine
Est. 95 min
9 exercises
Machine Assisted Pull-Up
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Cable One-Arm Seated Row
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Stability Ball Trunk Rotation
4 Sets x 10 Reps
Stability Ball Wood Chop
4 Sets x 10 Reps
Wed
Legs
Est. 149 min
29 exercises
Smith Machine Squat
4 Sets x 12 Reps
Hanging Knee Raise Rotation
4 Sets x 12 Reps
overhead pull
4 Sets x 12 Reps
face pull
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Hanging Knee Raise Rotation
4 Sets x 12 Reps
face pull
4 Sets x 12 Reps
overhead pull
4 Sets x 12 Reps
Barbell Single-Leg Squat
4 Sets x 12 Reps
Hanging Knee Raise Rotation
4 Sets x 12 Reps
face pull
4 Sets x 12 Reps
overhead pull
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Box Jump Multiple Response
4 Sets x 12 Reps
kicks
4 Sets x 12 Reps
elastic hooks
4 Sets
Dumbbell Single-Leg Bench Squat
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
overhead pull
4 Sets x 12 Reps
overhead pull
4 Sets x 12 Reps
overhead pull
4 Sets x 12 Reps
face pull
4 Sets x 12 Reps
face pull
4 Sets x 12 Reps
face pull
4 Sets x 12 Reps
Hanging Knee Raise Rotation
4 Sets x 12 Reps
Hanging Knee Raise Rotation
4 Sets x 12 Reps
Hanging Knee Raise Rotation
4 Sets x 12 Reps
Smith Machine Squat
4 Sets x 12 Reps
Any
Arms
Est. 93 min
20 exercises
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
cable punch torso stretch
3 Sets x 12 Reps
overhead pull
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
face pull
3 Sets x 12 Reps
overhead pull
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
face pull
3 Sets x 12 Reps
overhead pull
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
face pull
3 Sets x 12 Reps
overhead pull
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
face pull
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
face pull
3 Sets x 12 Reps
overhead pull
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
face pull
3 Sets x 12 Reps
overhead pull
3 Sets x 12 Reps
Any
schouders
Est. 135 min
34 exercises
Smith Machine Shoulder Press
3 Sets x 12 Reps
Hanging Knee Raise (Rotational)
3 Sets x 12 Reps
face pull
3 Sets x 12 Reps
overhead pull
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Hanging Knee Raise (Rotational)
3 Sets x 12 Reps
face pull
3 Sets x 12 Reps
overhead pull
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Hanging Knee Raise (Rotational)
3 Sets x 12 Reps
face pull
3 Sets x 12 Reps
overhead pull
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Hanging Knee Raise (Rotational)
3 Sets x 12 Reps
face pull
3 Sets x 12 Reps
incline Shrug
3 Sets x 12 Reps
Hanging Knee Raise (Rotational)
3 Sets x 12 Reps
overhead pull
3 Sets x 12 Reps
face pull
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Hanging Knee Raise (Rotational)
3 Sets x 12 Reps
face pull
3 Sets x 12 Reps
overhead pull
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Hanging Knee Raise (Rotational)
3 Sets x 12 Reps
face pull
3 Sets x 12 Reps
overhead pull
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Hanging Knee Raise (Rotational)
3 Sets x 12 Reps
overhead pull
3 Sets x 12 Reps
face pull
3 Sets x 12 Reps
face pull
3 Sets x 12 Reps
face pull
3 Sets x 12 Reps
Any
rug
Est. 45 min
4 exercises
Machine Lat Pulldown
4 Sets x 12 Reps
Cable Elevated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
