Varied all around routine (updated)
Shared By : al496404
Frequency : 4 days / week
Day Type : Numerical
Type : Cutting
Difficulty : Advanced
Downloads / Views : 397 / 9464

Average Rating

75

71 votes

Track this workout in our app, download below
apple app store
google play store
Track this workout in our app, download below
apple app store
google play store
Description

All around routine that includes a regular set, a drop-set as well as a 5 x 5 set to hit every type of muscle in the body and get a well-rounded workout.

Day 1 Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Smith Machine Squat Smith Machine Squat 60 sec 12,12,10,8 4 Progress Chart

Lower Legs

Smith Machine Reverse Calf Raises Smith Machine Reverse Calf Raises 60 sec 12,12,10,8 4 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 12,12,10,8 4 Progress Chart

Upper Legs

Seated Leg Curl with One Leg Seated Leg Curl with One Leg 0 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 0 sec 8 3 Progress Chart

Upper Legs

Seated Leg Curl with One Leg Seated Leg Curl with One Leg 60 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 60 sec 12,12,10,8 4 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 60 sec 12,12,10,8 4 Progress Chart
Day 2 Back and Triceps
Muscle Exercise Name Timer Reps Sets Track

Back

Cable Seated Row Cable Seated Row 30 sec 12,12,10,8 3 Progress Chart

Triceps

Triceps Pushdown V Bar Triceps Pushdown V Bar 60 sec 8 3 Progress Chart

Back

Cable Parallel Lat Pulldown 45 sec 12,5,5,5,5 5 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 45 sec 12,5,5,5,5 5 Progress Chart

Back

Barbell Reverse Grip Bent Over Row Barbell Reverse Grip Bent Over Row 60 sec 12,12,10,8 4 Progress Chart

Triceps

Cable Reverse Grip Triceps Pushdown Cable Reverse Grip Triceps Pushdown 60 sec 12,12,10,8 4 Progress Chart

Back

Smith Machine Deadlift Smith Machine Deadlift 60 sec 12,12,10,8 4 Progress Chart
Day 3 Biceps and Shoulders
Muscle Exercise Name Timer Reps Sets Track

Biceps

EZ-Bar Curl EZ-Bar Curl 30 sec 12,12,10,8 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 12,12,10,8 4 Progress Chart

Biceps

Hammer Curls with Rope Hammer Curls with Rope 45 sec 5 5 Progress Chart

Shoulders

Cable front raise 45 sec 5 5 Progress Chart

Biceps

Reverse Cable Curl Reverse Cable Curl 0 sec 8 4 Progress Chart

Shoulders

Seated reverse fly 0 sec 8 4 Progress Chart

Biceps

Reverse Cable Curl Reverse Cable Curl 45 sec 8 3 Progress Chart

Shoulders

Seated reverse fly 60 sec 8 3 Progress Chart

Biceps

Twisting Standing Dumbbell Curl Twisting Standing Dumbbell Curl 60 sec 30 2 Progress Chart

Shoulders

Smith Machine Shrug Smith Machine Shrug 0 sec 8 4 Progress Chart
Day 4 Chest and Abs
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 30 sec 12,12,10,8 4 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 30 sec 12,12,10,8 4 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 45 sec 12,12,10,8 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 45 sec 12,12,10,8 4 Progress Chart

Chest

Dumbbell Decline Bench Press Dumbbell Decline Bench Press 60 sec 12,12,10,8 4 Progress Chart

Chest

Dumbbell Decline Fly Dumbbell Decline Fly 60 sec 12,12,10,8 4 Progress Chart