the comeback
Sport
Advanced
Machine strength
Plan Details
The the comeback routine by Bigaa is a 4 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Mon
Bench
Est. 57 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
earthquake bench press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
floor bench press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Tue
deadlifts
Est. 71 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Barbell Upright Row
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Thu
Bench
Est. 0 min
0 exercises
This day is empty
Fri
squats
Est. 86 min
8 exercises
Barbell Squat
10 Sets x 3 Reps
Hack Squat
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Barbell Upright Row
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 25 Reps
Bench Leg Raise (Supine)
3 Sets x 20 Reps
