Erica 1
General
Intermediate
Machine strength
Plan Details
The Erica 1 routine by mpinto19 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Shoulders + Biceps + Glutes
Est. 40 min
8 exercises
Glute Kickback
3 Sets x 8 Reps
Stability Ball Weighted Wall Squat
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Band Hip Lift
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Day 2
chest, triceps and Abs
Est. 40 min
8 exercises
Machine Inner Chest Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
Plank
3 Sets
Day 3
Legs and Back
Est. 34 min
7 exercises
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
lateral kick cable
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Superman
3 Sets
