my workout 1
General
Advanced
Barbell
Plan Details
The my workout 1 routine by richtexas34 is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and Arms
Est. 105 min
11 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 12 Reps
Hanging Knee Raise
5 Sets x 15 Reps
Day 2
Back
Est. 78 min
8 exercises
Back Hyperextension
3 Sets x 15 Reps
Pull-Up
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 12 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Day 3
Legs
Est. 80 min
8 exercises
Machine Leg Extension
5 Sets x 15 Reps
Barbell Squat
5 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 15 Reps
Barbell Lunge
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Machine Calf Press
5 Sets x 15 Reps
Day 4
Shoulders and Traps
Est. 65 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 15 Reps
Barbell Shrug
4 Sets x 12 Reps
