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DAILY WORK ~
AUDIO TIP
General
Advanced
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Plan Details
The DAILY WORK ~ routine by itscodeonthebeat is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
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Routine detail
Mon
Upper 1
Est. 0 min
10 exercises
Machine Fly
3 Sets x 12 Reps
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Incline Fly
5 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 12 Reps
Cable One-Arm Tricep Extension
4 Sets x 12 Reps
Pull-Up
1 Set x 10 Reps
Machine Ab Crunch
3 Sets x 25 Reps
Tue
Full Body 1
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Seated Row
5 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
EZ Bar Close Grip Curl
4 Sets x 10 Reps
Preacher Curl Machine
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Wed
Lower 1
Est. 0 min
8 exercises
Machine Leg Press
5 Sets x 10 Reps
Hack Squat
5 Sets x 10 Reps
Dumbbell Walking Lunge
5 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Thu
Upper 2
Est. 0 min
8 exercises
Machine Fly
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Cable Incline Fly
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Cable One-Arm Reverse Fly
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 10 Reps
Cable Shrug
4 Sets x 10 Reps
Fri
Recovery
Est. 0 min
4 exercises
Glute Stretch
3 Sets x 8 Reps
Hamstring Stretch
3 Sets x 8 Reps
Shell Stretch
3 Sets x 8 Reps
Side-Lying Quadricep Stretch
3 Sets x 8 Reps
Sat
Arms/Cardio
Est. 0 min
8 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Barbell Spider Curl
4 Sets x 12 Reps
Machine Dip
4 Sets x 12 Reps
Sun
Recovery
Est. 0 min
3 exercises
Hip Stretch
3 Sets x 8 Reps
Seated Hamstring Stretch
3 Sets x 8 Reps
Wide Leg Stretch
3 Sets
