Rotating
General
Advanced
Machine strength
Plan Details
The Rotating routine by ecaldwe1 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Day 1: Push, standard Day 2: Pull Day 3: Push, flies Day 4: Legs Abs during rest period and 15 mins of Cardio after routine
Routine detail
Any
Day 3 - Push It Real Good
Est. 85 min
15 exercises
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Barbell Tricep Extension
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Weight Plate Front Raise
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Internal Rotation
4 Sets x 12 Reps
Cable External Rotation
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Any
Day 1 - Ah, Push It
Est. 87 min
15 exercises
Barbell Military Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Press (Close Grip)
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Leverage Shoulder Press
4 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Any
Day 2 - Pull It
Est. 94 min
16 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 20 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Reverse Curl
4 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
Machine Iso Lateral High Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Any
Day 4 - Legs
Est. 80 min
16 exercises
Barbell Squat
4 Sets x 12 Reps
Glute Kickback
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Hack Calf Raise
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Hack Squat - Glutes
4 Sets x 12 Reps
Hack Squat - Quads
4 Sets x 12 Reps
Reverse Hyper (Flat Bench)
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Any
Abs - Front
Est. 44 min
7 exercises
Seated Bench Leg Pull-In
4 Sets x 20 Reps
Decline Crunch
4 Sets x 20 Reps
Stability Ball Crunch
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Parallel Bar Hip Raise
4 Sets x 20 Reps
Crunch
4 Sets x 20 Reps
Plank
4 Sets
Any
Abs - Side
Est. 56 min
7 exercises
Dumbbell Side Bend
4 Sets x 20 Reps
Stability Ball Oblique Curl
4 Sets x 20 Reps
Stability Ball Roman Twist
4 Sets x 20 Reps
Weighted Trunk Rotation
4 Sets x 20 Reps
Cable Pallof Press with Rotation
4 Sets x 20 Reps
Oblique Crunch
4 Sets x 20 Reps
Cable Wood Chop
4 Sets x 20 Reps
Any
Cardio
Est. 158 min
5 exercises
Treadmill Running
1 Set
Indoor Cycling
1 Set
Elliptical Training
1 Set
Rowing
1 Set
Step Machine
1 Set
