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Mighty Ninety
Sport
Intermediate
Barbell
Plan Details
The Mighty Ninety routine by unknown2432 is a 6 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Mon
Core 1
Est. 37 min
6 exercises
Cable Wood Chop
3 Sets x 8 Reps
Pull Aparts
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Y-Extensions
3 Sets x 8 Reps
Superman
3 Sets
Plank
3 Sets
Tue
Lower Body
Est. 66 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Heel Downs
3 Sets x 8 Reps
BOSU Reverse Lunge
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Wed
Core 2
Est. 35 min
6 exercises
Side Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Dead Bug
3 Sets x 8 Reps
Pull Aparts
3 Sets x 8 Reps
Y-Extensions
3 Sets x 8 Reps
Thu
Full Body
Est. 73 min
11 exercises
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable One-Arm Incline Press
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Fri
Core 3
Est. 36 min
6 exercises
RKC Plank
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Landmine Swings
3 Sets x 8 Reps
Superman
3 Sets
Pull Aparts
3 Sets x 8 Reps
RKC Plank
3 Sets x 8 Reps
Sun
Upper Body
Est. 65 min
10 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Weight Plate Pinch
3 Sets x 8 Reps
