Concentrated Muscle Interaction
General
Intermediate
Machine strength
Plan Details
The Concentrated Muscle Interaction routine by gillyfitty is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Isolated Muscle workouts. Focusing on muscle Motion Such as the "Stretch and Flex" movements of the muscle .
Routine detail
Mon
Chest (Upper, Mid, &Lower)
Est. 112 min
13 exercises
Barbell Bench Press
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Leverage Incline Chest Press
3 Sets x 15 Reps
Machine Bench Press
3 Sets x 15 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 15 Reps
Dumbbell Decline Press
3 Sets x 15 Reps
Leverage Decline Chest Press
3 Sets x 15 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Tue
Back(Upper, Mid, and Lower)
Est. 91 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Leverage Machine High Row
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Wed
Arms(Tri's , Bi's and Forearms)
Est. 148 min
18 exercises
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Dumbbell Alternating Kickback
3 Sets x 15 Reps
Cable High Pulley Tricep Extension
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 15 Reps
Dumbbell Preacher Curl
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Cable Reverse Curl
3 Sets x 15 Reps
Dumbbell Seated Wrist Curl
3 Sets x 15 Reps
Cable Wrist Curl (Reverse Grip)
3 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Thu
Legs(Quads,Hamstrings, Abductors, Adductors, Glutes, Calves)
Est. 95 min
12 exercises
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Hack Squat
3 Sets x 15 Reps
Hack Squat (Reverse Position)
3 Sets x 15 Reps
Barbell Squat
3 Sets x 15 Reps
Any
Shoulder's (Upper, Mid, and Lower)[Delts&Traps]
Est. 83 min
10 exercises
Dumbbell Front Raise
3 Sets x 15 Reps
Dumbbell Alternating Front Raise
3 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 15 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Rope Deltoid Row
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
