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Muscle Focused
General
Intermediate
Machine strength
Plan Details
The Muscle Focused routine by aidan.ross is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest/Odd Muscles
Est. 42 min
9 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Chest Dips
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Upper Chest Crossover
3 Sets x 12 Reps
Barbell shrugs
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Tue
Back/Core
Est. 31 min
7 exercises
Dumbbell Bent-Over Row (Palms in)
3 Sets x 12 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
bicycle kicks
3 Sets x 12 Reps
Wed
Legs/deltoids
Est. 36 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Clean
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
glute
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Leverage Shoulder Press
3 Sets x 12 Reps
Crossovers
3 Sets x 12 Reps
Thu
Chest/Odd muscles
Est. 35 min
7 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Cable Trap Pulls
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Wrist Roller
3 Sets x 12 Reps
Fri
(Biceps, triceps)/ Core
Est. 26 min
6 exercises
Barbell Curl
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
30's
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
ab roll out
3 Sets x 12 Reps
Plank
3 Sets
Sat
Back/Deltoid
Est. 40 min
8 exercises
Barbell Deadlift
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Deltoid Raise
2 Sets x 12 Reps
Machine Reverse Fly
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Sun
Leg/(Biceps, triceps)
Est. 29 min
6 exercises
Barbell Front Squat
3 Sets x 12 Reps
split Bulgarian squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
