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1. Sommer 2019
General
Advanced
Machine strength
Plan Details
The 1. Sommer 2019 routine is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Get your goals! loosing fat add muscles!
Routine detail
Day 1
Legs
Est. 98 min
8 exercises
Step Machine
1 Set
Barbell Deadlift
5 Sets x 13 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Leg Curl (Prone)
6 Sets x 12 Reps
Machine Hip Adduction
5 Sets x 15 Reps
Machine Hip Abduction
5 Sets x 15 Reps
Machine Leg Extension
4 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
6 Sets x 10 Reps
Day 2
Chest
Est. 94 min
9 exercises
Elliptical Training
1 Set
Cable Internal Rotation
3 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Smith Machine Bench Press
6 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Machine Bench Press
6 Sets x 8 Reps
Machine Shoulder Press
5 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 16 Reps
Day 3
Cardio
Est. 110 min
3 exercises
Elliptical Training
1 Set
Indoor Cycling
1 Set
Step Machine
1 Set
Day 4
Back
Est. 141 min
14 exercises
Rowing
1 Set
Back Hyperextension
5 Sets x 12 Reps
Decline Crunch
5 Sets x 16 Reps
Side Jacknife
5 Sets x 10 Reps
Pull-Up
5 Sets x 12 Reps
Machine Seated Row
5 Sets x 12 Reps
Leverage Machine Iso Row
5 Sets x 8 Reps
Machine Back Extension
5 Sets x 13 Reps
Chin-Up (Close Grip)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable One-Arm High Curl
5 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
Dumbbell Concentration Curl
5 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
5 Sets x 8 Reps
