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Flow
General
Intermediate
Machine strength
Plan Details
The Flow routine by amstranky is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Workout 1 (biceps)
Est. 53 min
11 exercises
Pull-Up
2 Sets x 8 Reps
Dip
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Barbell Preacher Curl
2 Sets x 8 Reps
Air Bike
2 Sets x 8 Reps
Back Hyperextension
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Tue
Workout 2 (abs)
Est. 52 min
11 exercises
Pull-Up
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Machine Bench Press
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Preacher Curl Machine
2 Sets x 8 Reps
Machine Ab Crunch
2 Sets x 8 Reps
Stability Ball Crunch
2 Sets x 8 Reps
Barbell Deadlift
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Leg Raise
2 Sets x 8 Reps
Dumbbell Side Bend
2 Sets x 8 Reps
Wed
Workout 3 (legs)
Est. 53 min
11 exercises
Pull-Up
2 Sets x 8 Reps
Dip
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Machine Shoulder Press
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Plank
2 Sets
Barbell Squat
2 Sets x 8 Reps
Barbell Lunge
2 Sets x 8 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Machine Calf Raise
2 Sets x 8 Reps
Machine Calf Press
2 Sets x 8 Reps
Thu
Workout 4 (chest)
Est. 53 min
11 exercises
Pull-Up
2 Sets x 8 Reps
Dip
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Barbell Military Press
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Leg Raise
2 Sets x 8 Reps
Barbell Bench Press
2 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Machine Fly
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Fri
Workout 5 (triceps)
Est. 52 min
11 exercises
Pull-Up
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Barbell Shrug
2 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Air Bike
2 Sets x 8 Reps
Barbell Deadlift
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Dip
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Dumbbell Tricep Extension
2 Sets x 8 Reps
Sat
Workout 6 (back)
Est. 53 min
11 exercises
Pull-Up
2 Sets x 8 Reps
Dip
2 Sets x 8 Reps
Machine Bench Press
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Back Hyperextension
2 Sets x 8 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Plank
2 Sets
Machine Leg Extension
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Barbell Deadlift
2 Sets x 8 Reps
Sun
Workout 7 (shoulders)
Est. 48 min
10 exercises
Pull-Up
2 Sets x 8 Reps
Dip
2 Sets x 8 Reps
Barbell Bench Press
2 Sets x 8 Reps
Machine Shoulder Press
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Stability Ball Crunch
2 Sets x 8 Reps
Back Hyperextension
2 Sets x 8 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Barbell Squat
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
