Crew
Sport
Intermediate
Machine strength
Plan Details
The Crew routine by tmurator is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
for those who want to get faster
Routine detail
Mon
Chest, triceps, abs
Est. 48 min
6 exercises
Barbell Bench Press (Wide Grip)
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 5 Reps
Barbell Decline Bench Press (Wide Grip)
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Incline Fly
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Tue
Legs
Est. 55 min
7 exercises
Barbell Deep Squat
4 Sets x 5 Reps
Barbell Clean Deadlift
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Wed
Back
Est. 71 min
10 exercises
Chin-Up with Knee Raise
2 Sets x 8 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Kettlebell Alternating Row
3 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 8 Reps
Cable V-Bar Row
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 8 Reps
Thu
shoulders
Est. 0 min
0 exercises
This day is empty
