Go Hard R 15:13
General
Advanced
Machine strength
Plan Details
The Go Hard R 15:13 routine by constantiatodman is a 10 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Any
Back
Est. 73 min
11 exercises
Walking
1 Set
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable V-Bar Row
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Barbell Seated Good Morning
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Any
Chest, Biceps, Triceps
Est. 59 min
12 exercises
Single-Leg Push-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell One-Arm Floor Press
3 Sets x 8 Reps
Barbell Front Raise Pullover
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Barbell One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Pulldown Bicep Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Kickback (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Any
Shoulders 2
Est. 54 min
11 exercises
Cable Front Raise
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Barbell Push Press Behind the Neck
3 Sets x 8 Reps
Dumbbell Alternating Press (Palms In)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Cable Tricep Kickback (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Any
Legs
Est. 61 min
8 exercises
Treadmill Running
1 Set
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell One-Arm Side Deadlift
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Any
Legs 2
Est. 32 min
6 exercises
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Barbell Snatch Deadlift
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Any
Shoulders
Est. 80 min
10 exercises
Walking
1 Set
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Barbell Clean and Jerk
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Any
Legs & Back
Est. 53 min
11 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Cambered Row (Prone)
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Any
Chest and Shoulders
Est. 48 min
10 exercises
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Cable Rear Lateral Raise
3 Sets x 8 Reps
Any
Back 2
Est. 35 min
7 exercises
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Any
Shoulders & Triceps/Biceps
Est. 109 min
18 exercises
Dumbbell Seated Front Raise (Hammer)
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Barbell Bradford Rocky Press
3 Sets x 8 Reps
Barbell Seated Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
Dumbbell Bicep Curl (Supine)
3 Sets x 8 Reps
Elliptical Training
1 Set
