Paige's Fall 2017 Program
General
Intermediate
Machine strength
Plan Details
The Paige's Fall 2017 Program routine by LUKE ARRANTS is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Shoulders/HIIT
Est. 41 min
5 exercises
Machine Shoulder Press
4 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
2 Sets x 8 Reps
Weight Plate Front Raise
2 Sets x 8 Reps
Recumbent Bike
1 Set
Tue
Chest/Back
Est. 41 min
5 exercises
Barbell Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Cable Reverse Wood Chop
3 Sets x 15 Reps
Plank
2 Sets
Wed
Leg Day
Est. 32 min
4 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Hack Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Sissy Squat
3 Sets x 12 Reps
Thu
Arms/HIIT
Est. 33 min
4 exercises
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Barbell Drag Curl
4 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Fri
Circuit/Core
Est. 46 min
5 exercises
Barbell Deadlift
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Kettlebell Alternating Shoulder Press
4 Sets x 12 Reps
Medicine Ball Two-Arm Overhead Throw
4 Sets x 12 Reps
