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Speed & Strength
General
Intermediate
Machine strength
Plan Details
The Speed & Strength routine by alovelifejunkie is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
I have speed, I have strength, I have the power to change!
Routine detail
Day 1
Upper Body & Cardio
Est. 51 min
7 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Ski Jumps
3 Sets x 8 Reps
Day 2
Lower Body & Cardio
Est. 62 min
7 exercises
Treadmill Running
1 Set
Smith Machine Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Yoga
1 Set
Day 3
REST DAY - YOGA
Est. 0 min
0 exercises
This day is empty
Day 4
Upper Body & Cardio
Est. 52 min
7 exercises
Treadmill Running
1 Set
Dumbbell Decline Fly
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Day 5
Lower Body & Cardio
Est. 62 min
7 exercises
Treadmill Running
1 Set
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Stability Ball Wood Chop
3 Sets x 8 Reps
Weighted Trunk Rotation
3 Sets x 8 Reps
Yoga
1 Set
Day 6
Light - Medium Training
Est. 3 min
2 exercises
Skateboarding
1 Set
Driving Range (Golf)
1 Set
Day 7
REST DAY
Est. 0 min
0 exercises
This day is empty
