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Best Version of Us
Sport
Advanced
Machine strength
Plan Details
The Best Version of Us routine by Ty82 is a 4 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Tue
Delts and Traps
Est. 72 min
8 exercises
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Thu
Back and Triceps
Est. 74 min
8 exercises
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Fri
Arms - Biceps and Triceps
Est. 65 min
7 exercises
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 12 Reps
Sun
Chest and Biceps
Est. 74 min
8 exercises
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Machine Assisted Dip
4 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Machine Hammer Curl
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Cable One-Arm Bicep Curl
4 Sets x 12 Reps
