New Year Plan
General
Advanced
Machine strength
Plan Details
The New Year Plan routine by ptluke is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
chest and back
Est. 54 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Push-Up
1 Set x 50 Reps
Pull-Up
1 Set x 25 Reps
Tue
legs & abs
Est. 102 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 20 Reps
Dumbbell Walking Lunge
3 Sets x 5 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 10 Reps
Running
1 Set
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Wed
rowing or cardio
Est. 0 min
0 exercises
This day is empty
Thu
shoulders & arms
Est. 57 min
8 exercises
Barbell Clean and Jerk
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Weight Plate Front Raise
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Fri
full body
Est. 39 min
5 exercises
Kettlebell Thruster
5 Sets x 12 Reps
Kettlebell Renegade Row
5 Sets x 12 Reps
Dip
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12 Reps
Dumbbell Tricep Kickback
5 Sets x 12 Reps
