Ilario's pivotal workout
General
Advanced
Machine strength
Plan Details
The Ilario's pivotal workout routine by ig74 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
This workout combines a high volume training with a kind of antagonist training, such that one can keep the tension during the workout high. Many basic heavy exercises are included which helps in gaining muscles. Every body part is trained once a week. One can individually set a focus on some muscle parties by doing one schedule twice a week. For instance, I usually do on the 6th day of the week "chest and biceps" again in order to train them twice a week. One can use this workout routine also in a definition phase. For that purpose I would limit the total calories and add some cardio in the morning, but still taking a mass gainer just after this workout. (50% Carbs, 50% Proteins). Try to perform the routine within 90 minutes.
Routine detail
Day 1
Chest and Biceps
Est. 85 min
9 exercises
Barbell Bench Press
5 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 16 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 20 Reps
Cable Pulldown Bicep Curl
4 Sets x 8 Reps
Day 2
Rücken und Shrugs
Est. 71 min
8 exercises
Barbell Deadlift
5 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Calf Machine Shoulder Shrug
4 Sets x 8 Reps
Barbell Row
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Cable Reverse Crossover
4 Sets x 8 Reps
Cable One-Arm Rotational Row
4 Sets x 8 Reps
Cable Rope Lat Pulldown
4 Sets x 8 Reps
Day 3
Latt und Triceps
Est. 88 min
11 exercises
Cable Tricep Pushdown (V-Bar)
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
cable french press raphi
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
mr v exercise for lats
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Day 4
Beine und Waden
Est. 100 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 48 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 16 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Day 5
Abs und Schultern
Est. 88 min
10 exercises
Barbell Military Press (Seated)
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
hip rotation hanging
4 Sets x 20 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Incline Shoulder Raise
4 Sets x 8 Reps
Cable Front Raise
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Bench Leg Pull-In
4 Sets x 20 Reps
abs 10min workout
1 Set
