Rockygnm
I am" The Rock"
AUTOPLAY
AUDIO TIP
Sport
Advanced
Machine strength
Plan Details
The I am" The Rock" routine by Rockygnm is a 10 day workout plan. It is a advanced level plan to achieve sport fitness goals.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Day 10
Day 11
75 min Chest & Triceps & Legs
Est time: 77 min
8 exercises
Smith Machine Bench Press
Chest
Sets
5
Reps
20
Interval
00:00
Rest Time
01:00
Dip
Triceps
Sets
5
Reps
35
Interval
00:00
Rest Time
01:00
Barbell Overhead Tricep Extension
Triceps
Sets
2
Reps
21
Interval
00:00
Rest Time
01:00
Machine Leg Curl (Prone)
Upper Legs
Sets
2
Reps
18
Interval
00:00
Rest Time
01:00
Dumbbell Fly
Chest
Sets
2
Reps
25
Interval
00:00
Rest Time
01:00
Machine Single-Leg Extension
Upper Legs
Sets
1
Reps
16
Interval
00:00
Rest Time
01:00
Cable One-Arm Tricep Pushdown
Triceps
Sets
2
Reps
24
Interval
00:00
Rest Time
01:00
Machine Leg Extension
Upper Legs
Sets
2
Reps
28
Interval
00:00
Rest Time
01:00
