Banana shape
General
Advanced
Machine strength
Plan Details
The Banana shape routine by thibokev is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Entraînement afin de pouvoir travailler la résistance musculaire, le développement et la force.
Routine detail
Mon
Legs
Est. 55 min
6 exercises
Barbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Tue
Shoulder+chest+triceps
Est. 72 min
8 exercises
Cable One-Arm Lateral Raise
4 Sets x 15 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Machine Fly
4 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
EZ Bar Incline Tricep Extension
3 Sets x 8 Reps
Wed
Back + shoulder + biceps
Est. 52 min
6 exercises
Back Hyperextension
3 Sets x 20 Reps
Barbell Deadlift
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 15 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Thu
Legs + shoulders
Est. 87 min
10 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Hack Squat
3 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 20 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Fri
Chest + Back + arms
Est. 81 min
10 exercises
Machine Inner Chest Press
3 Sets x 20 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 20 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
