Hold Your Position
General
Advanced
Body
Plan Details
The Hold Your Position routine by Petersanto is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Day 1
Est. 36 min
6 exercises
Barbell Deadlift
4 Sets x 5 Reps
Bench Push-Up
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Barbell Ab Rollout
3 Sets x 12 Reps
Kettlebell Goblet Squat
1 Set x 6 Reps
Mon
Day 3
Est. 40 min
6 exercises
Barbell Front Squat
4 Sets x 5 Reps
Dip
3 Sets x 5 Reps
Barbell Incline Bench Row
3 Sets x 5 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Mon
Day 2
Est. 56 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Side Split Squat
4 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 6 Reps
Side Plank
3 Sets x 60 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
