Summer is Coming
General
Advanced
Machine strength
Plan Details
The Summer is Coming routine by miglewis is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Arm Concentration by request
Routine detail
Day 1
Arms
Est. 88 min
12 exercises
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Bridge
3 Sets
Barbell Kneeling Squat
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Plank
3 Sets
Day 2
Chest, Back, Lower Leg
Est. 80 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Deep Push-Up
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Day 3
Arrms2
Est. 85 min
12 exercises
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
3 Sets x 8 Reps
Bridge
3 Sets
Flutter Kick
3 Sets x 16 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
Day 4
Shoulders & Upper Legs
Est. 76 min
10 exercises
Cable External Rotation
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 16 Reps
