808
General
Advanced
Machine strength
Plan Details
The 808 routine by Pusherman8 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
For Bulking and cutting at the same time.
Routine detail
Mon
Chest, Back and Abs
Est. 240 min
21 exercises
Elliptical Training
4 Sets
Dumbbell Bench Press
5 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Leverage Chest Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Barbell Decline Bench Press (Wide Grip)
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Machine Reverse T Bar Row
4 Sets x 10 Reps
Cable Upper Row
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Tue
Shoulders, Tri's, Bi's, Forearms and Abs
Est. 220 min
19 exercises
Elliptical Training
1 Set
Preacher Curl Machine
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Cable Standing Curl
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
EZ Bar Decline Tricep Extension
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Wed
Legs and Shoulders
Est. 236 min
21 exercises
Elliptical Training
1 Set
Decline Crunch
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Hack Squat (Reverse Position)
4 Sets x 10 Reps
Thu
Chest, Back and Abs
Est. 208 min
17 exercises
Smith Machine Bench Press
4 Sets x 10 Reps
Smith Machine Decline Bench Press
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Treadmill Running
4 Sets
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
6 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Fri
Shoulders, Tri's, Bi's, Forearms and Abs
Est. 125 min
8 exercises
Elliptical Training
1 Set
Preacher Curl Machine
4 Sets x 10 Reps
Cable Standing Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Dumbbell Tricep Kickback
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Sat
Legs and Abs
Est. 210 min
18 exercises
Machine Leg Extension
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Smith Machine Squat
4 Sets x 8 Reps
Decline Crunch
4 Sets x 25 Reps
Barbell Upright Row
4 Sets x 8 Reps
Elliptical Training
4 Sets
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Barbell Alternating Press
4 Sets x 10 Reps
Barbell Front Raise
4 Sets x 10 Reps
