Stacy and Kyle
General
Advanced
Machine strength
Plan Details
The Stacy and Kyle routine by kyle2884 is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
building strength
Routine detail
Day 1
Chest/tricepts
Est. 66 min
7 exercises
Smith Machine Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Day 2
Back/ Bicepts
Est. 53 min
8 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Day 3
Shoulders/Legs/abs
Est. 72 min
9 exercises
Smith Machine Squat
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Cable Pull Through
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Day 4
legs/arms/abs
Est. 79 min
12 exercises
Cable Pull Through
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
