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muscle!!
General
Advanced
Barbell
Plan Details
The muscle!! routine by EricOrtiz4 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
just make sure to eat and sleep well
Routine detail
Day 1
shoulder,arms
Est. 129 min
40 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Curl
1 Set x 8 Reps
Barbell Tricep Extension (Supine)
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Barbell Tricep Extension (Supine)
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Barbell Tricep Extension (Supine)
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Barbell Tricep Extension (Supine)
1 Set x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
Tricep Push-Up
1 Set x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
Tricep Push-Up
1 Set x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
Tricep Push-Up
1 Set x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
Tricep Push-Up
1 Set x 8 Reps
Dumbbell Incline Curl
1 Set x 8 Reps
Dumbbell Seated Tricep Press
1 Set x 8 Reps
Dumbbell Incline Curl
1 Set x 8 Reps
Dumbbell Seated Tricep Press
1 Set x 8 Reps
Dumbbell Incline Curl
1 Set x 8 Reps
Dumbbell Seated Tricep Press
1 Set x 8 Reps
Dumbbell Concentration Curl
1 Set x 8 Reps
Barbell Seated Tricep Extension
1 Set x 8 Reps
Dumbbell Concentration Curl
1 Set x 8 Reps
Barbell Seated Tricep Extension
1 Set x 8 Reps
Dumbbell Concentration Curl
1 Set x 8 Reps
Barbell Seated Tricep Extension
1 Set x 8 Reps
Dumbbell Concentration Curl
1 Set x 8 Reps
Barbell Seated Tricep Extension
1 Set x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Day 2
cardio
Est. 95 min
3 exercises
Treadmill Running
1 Set
Step Machine
1 Set
Treadmill Running
1 Set
Day 3
rest
Est. 0 min
0 exercises
This day is empty
Day 4
chest,back,calves,thighs,abs
Est. 105 min
17 exercises
Barbell Bench Press
7 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Chin-Up (Close Grip)
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Day 5
shoulder,arms
Est. 129 min
40 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Curl
1 Set x 8 Reps
Barbell Tricep Extension (Supine)
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Barbell Tricep Extension (Supine)
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Barbell Tricep Extension (Supine)
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Barbell Tricep Extension (Supine)
1 Set x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
Tricep Push-Up
1 Set x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
Tricep Push-Up
1 Set x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
Tricep Push-Up
1 Set x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
Tricep Push-Up
1 Set x 8 Reps
Dumbbell Incline Curl
1 Set x 8 Reps
Dumbbell Seated Tricep Press
1 Set x 8 Reps
Dumbbell Incline Curl
1 Set x 8 Reps
Dumbbell Seated Tricep Press
1 Set x 8 Reps
Dumbbell Incline Curl
1 Set x 8 Reps
Dumbbell Seated Tricep Press
1 Set x 8 Reps
Dumbbell Concentration Curl
1 Set x 8 Reps
Barbell Seated Tricep Extension
1 Set x 8 Reps
Dumbbell Concentration Curl
1 Set x 8 Reps
Barbell Seated Tricep Extension
1 Set x 8 Reps
Dumbbell Concentration Curl
1 Set x 8 Reps
Barbell Seated Tricep Extension
1 Set x 8 Reps
Dumbbell Concentration Curl
1 Set x 8 Reps
Barbell Seated Tricep Extension
1 Set x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Day 6
chest,back,calves,thighs,abs
Est. 105 min
17 exercises
Barbell Bench Press
7 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Chin-Up (Close Grip)
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Day 9
cheat day
Est. 0 min
0 exercises
This day is empty
