høst 2k15
General
Intermediate
Machine strength
Plan Details
The høst 2k15 routine by akmomrak is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
chest 1
Est. 61 min
7 exercises
Barbell Bench Press
1 Set
Barbell Incline Bench Press
1 Set
Cable Cross-Over
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Air Bike
4 Sets x 25 Reps
Leg Raise
4 Sets x 25 Reps
Mon
Chest 2
Est. 71 min
7 exercises
Dumbbell Bench Press
1 Set
Dumbbell Incline Bench Press
1 Set
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Elevated Push-Up
3 Sets x 20 Reps
Rotational Crunch
4 Sets x 25 Reps
V-Up
4 Sets x 25 Reps
Tue
back 1
Est. 74 min
7 exercises
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Reverse Crossover
4 Sets x 12 Reps
Crunch
3 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Tue
back 2
Est. 71 min
7 exercises
Pull-Up
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Reverse Crunch
3 Sets x 25 Reps
Sit-Up
3 Sets x 25 Reps
Wed
shoulders 1
Est. 73 min
7 exercises
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 25 Reps
Parallel Bar Hip Raise
3 Sets x 25 Reps
Wed
Shoulders 2
Est. 73 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 25 Reps
Leg Raise
3 Sets x 25 Reps
Thu
Legs 1
Est. 70 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Air Bike
3 Sets x 25 Reps
V-Up
3 Sets x 25 Reps
Thu
Legs 2
Est. 71 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Cross Body Crunch
3 Sets x 25 Reps
Leg Raise
3 Sets x 25 Reps
Fri
Arms 1
Est. 65 min
8 exercises
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 25 Reps
Reverse Crunch
3 Sets x 25 Reps
Fri
Arms 2
Est. 64 min
7 exercises
Reverse barbell 21's
3 Sets x 21 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Cable Side Bend
3 Sets x 25 Reps
