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Gym
General
Advanced
Machine strength
Plan Details
The Gym routine by ThaisMorettoMarques is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Back / Triceps / Abs
Est. 59 min
12 exercises
Leg Raise
3 Sets x 15 Reps
Plank
3 Sets
Alternating Heel Touch
3 Sets x 15 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Cable Standing Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Back Hyperextension
4 Sets x 12 Reps
Wed
Chest / Biceps / Abs
Est. 49 min
9 exercises
Cable Crunch Kneeling Rotation
3 Sets x 15 Reps
Cable Side Bend
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Fri
Legs / Shoulders / Abs
Est. 76 min
14 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Cable Crunch Kneeling Rotation
3 Sets x 15 Reps
Cable Upward Chop
3 Sets x 15 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 1 Reps
Barbell Sumo Deadlift
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 12 Reps
