Maintain 10 weeks
General
Intermediate
Machine strength
Plan Details
The Maintain 10 weeks routine by justynm17 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Prepping for bulking
Routine detail
Day 1
Chest Tris
Est. 78 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Day 2
Back Bi
Est. 76 min
11 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Pull-Up
1 Set x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Pull-Up
1 Set x 10 Reps
Dumbbell One-Arm Rear Row (Prone)
1 Set x 40 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Preacher Hammer Curl
4 Sets x 10 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 20 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 20 Reps
Day 3
Ham and shoulders
Est. 0 min
0 exercises
This day is empty
Day 4
Legs
Est. 0 min
0 exercises
This day is empty
