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April 2019
General
Intermediate
Machine strength
Plan Details
The April 2019 routine by rhys.young is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Upper Body
Est. 66 min
6 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Day 2
Lower Body 1
Est. 52 min
4 exercises
Barbell Front Squat
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Single-Leg Calf Raise
6 Sets x 8 Reps
Day 3
Abs 1
Est. 18 min
3 exercises
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Thread the Needle Plank
3 Sets x 10 Reps
Day 3
Prehab
Est. 20 min
5 exercises
Wall Slides
2 Sets x 10 Reps
Prone Arm Circles
3 Sets x 10 Reps
Dead Hang
3 Sets
Lateral band walks
3 Sets x 10 Reps
Side Lying Hip Abduction
2 Sets x 10 Reps
Day 4
Push
Est. 63 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Band Push-Ups
2 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 5
Pull
Est. 56 min
8 exercises
Pull-Up
1 Set x 6 Reps
Pull-Up
1 Set x 8 Reps
Pull-Up
1 Set x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Scapular Pull-Ups
2 Sets x 10 Reps
Day 6
Lower Body 2
Est. 46 min
4 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Stability Ball Hamstring Curl to Bridge
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 7
Abs 2
Est. 19 min
3 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
V Hold
3 Sets
Cable Wood Chop
3 Sets x 15 Reps
Day 7
Prehab
Est. 20 min
5 exercises
Wall Slides
2 Sets x 10 Reps
Prone Arm Circles
3 Sets x 10 Reps
Dead Hang
3 Sets
Lateral band walks
3 Sets x 10 Reps
Side Lying Hip Abduction
2 Sets x 10 Reps
