[]==[] New Creation 2.0 []==[]
General
Advanced
Machine strength
Plan Details
The []==[] New Creation 2.0 []==[] routine by iifarmerii is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
This workout is designed to specifically change who you are now, into a leaner and stronger new creation... Each of the exercises has 3 sets a peice with the ability to add more if you want/need to... The typical three sets should go 12-15, 8-10, 8-10...
Routine detail
Day 1
Chest/Back
Est. 89 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 2
Legs/Abs
Est. 102 min
10 exercises
Barbell Squat
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Dumbbell Side Bend
3 Sets x 25 Reps
Seated Bench Leg Pull-In
3 Sets x 25 Reps
Elliptical Training
1 Set
Day 3
Biceps/Triceps
Est. 89 min
9 exercises
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Dumbbell Press (Close Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 4
Shoulders/Back
Est. 88 min
9 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 5
Chest/Legs
Est. 90 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Elliptical Training
1 Set
