Golds Spartanburg Eastside
General
Intermediate
Machine strength
Plan Details
The Golds Spartanburg Eastside routine by scottdonnelly2 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Mondays and Fridays off, upper body split into two workouts for week days, full upper body on Sat and full lower body on Sunday. Intermediate level
Routine detail
Tue
Chest and Back
Est. 147 min
10 exercises
Machine Fly
3 Sets x 6 Reps
Stationary Bike
1 Set
Machine Inner Chest Press
6 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Indoor Cycling
1 Set
Machine Seated Row
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Wed
Abs and Legs
Est. 74 min
8 exercises
Machine Ab Crunch
4 Sets x 25 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 25 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Thu
Shoulders and Arms
Est. 90 min
9 exercises
Stationary Bike
1 Set
Machine Shoulder Press
4 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Machine Dip
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Cable Bicep Curl (Supine Close Grip)
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Sat
Full Upper Body
Est. 137 min
14 exercises
Indoor Cycling
1 Set
Machine Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Machine Seated Tricep Dip
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Sun
Complete Abs and Legs
Est. 74 min
8 exercises
Machine Ab Crunch
4 Sets x 25 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 25 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
