René Dr Swole
General
Intermediate
None
Plan Details
The René Dr Swole routine by Rene1973 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
8 weken en dan deload
Routine detail
Day 1
Push; Chest/Shoulders/Triceps
Est. 0 min
8 exercises
Machine Bench Press
4 Sets x 9,8,6,9 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Dublin Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 15,13,11 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 17,16,15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 20,17,15,15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15,13,12 Reps
ab wheel
3 Sets x 8 Reps
Day 2
Pull; Back, rear delts, biceps
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 7,8,9,6 Reps
Barbell Row
4 Sets x 8,8,10,8 Reps
Cable Seated Row
3 Sets x 10,11,12 Reps
Cable Rope Face Pull
3 Sets x 15,18,20 Reps
Barbell Curl
3 Sets x 10,11,12 Reps
Dumbbell Hammer Curl
3 Sets x 12,12,15 Reps
Day 3
Legs (Quadriceps focus)
Est. 0 min
6 exercises
Belt squat
3 Sets x 10,11,12 Reps
Leg press plate machine
3 Sets x 10,11,12 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8,9,10 Reps
Machine Single-Leg Extension
3 Sets x 12,13,15 Reps
Machine Seated Calf Raise
3 Sets x 12,14,15 Reps
Hanging Leg Raise
3 Sets x 10,10,15 Reps
Day 4
Upper (Chest,Back hypertrofy)
Est. 0 min
6 exercises
Smith Machine Incline Bench Press
4 Sets x 7,8,9,6 Reps
Machine Seated Row
3 Sets x 10,11,12 Reps
Cable Lower Chest Raise
3 Sets x 12,13,15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,11,12 Reps
Cable Lateral Raise
3 Sets x 15,17,20 Reps
Machine Reverse Fly
3 Sets x 15,17,20 Reps
Day 5
Lower (Hamstrings & Glutes)
Est. 0 min
8 exercises
Barbell Romanian Deadlift
4 Sets x 10,8,10,10 Reps
Barbell Hip Thrust
3 Sets x 10,11,12 Reps
Machine Leg Curl (Prone)
3 Sets x 12,13,15 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 25,20,15 Reps
Machine Hip Adduction
2 Sets x 20,15 Reps
Barbell Standing Calf Raise
3 Sets x 12,13,15 Reps
Machine Ab Crunch
3 Sets x 15,17,20 Reps
