THE LONG WAY BACK
General
Intermediate
Machine strength
Plan Details
The THE LONG WAY BACK routine by Adipatus is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 days workout on 2 weeks routine. Have made this routine to get back in shape after long time.
Routine detail
Day 1
CHEST - ARMS - 1
Est. 74 min
10 exercises
Elliptical Training
1 Set
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Cable Mid Chest Crossover
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Cable Dual Overhead Curl
4 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Day 2
LEGS - ABS - 1
Est. 63 min
9 exercises
Step Machine
1 Set
Smith Machine Squat
4 Sets x 15 Reps
Barbell 1/2 Squat
4 Sets x 15 Reps
Barbell Clean Deadlift
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Decline Bench Weighted Twist
4 Sets x 15 Reps
Smith Machine Front Squat
4 Sets x 15 Reps
Day 3
BACK - SHOULDERS - 1
Est. 62 min
8 exercises
Rowing
1 Set
Dumbbell Incline Bench Row
4 Sets x 15 Reps
Dumbbell Rear Delt Row
4 Sets x 15 Reps
Barbell Row
4 Sets x 15 Reps
Smith Machine Good Morning
4 Sets x 15 Reps
Smith Machine Shoulder Press
4 Sets x 15 Reps
Cable Rope Deltoid Row
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Day 4
CHEST - ARMS - 2
Est. 56 min
8 exercises
Elliptical Training
1 Set
Machine Bench Press
4 Sets x 15 Reps
Machine Inner Chest Press
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
Dumbbell Tricep Extension
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Day 5
LEGS - ABS - 2
Est. 63 min
10 exercises
Step Machine
1 Set
Stability Ball Crunch
4 Sets x 15 Reps
Bench Leg Raise (Supine)
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Press (Wide Stance)
4 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Day 6
BACK - SHOULDERS - 2
Est. 64 min
8 exercises
Rowing
4 Sets
Machine Assisted Chin-Up
4 Sets x 15 Reps
Machine Assisted Pull-Up (Hammer Grip)
4 Sets x 15 Reps
Machine Assisted Pull-Up
4 Sets x 15 Reps
Smith Machine Deadlift
4 Sets x 15 Reps
Dumbbell Bent-Over Raise
4 Sets x 15 Reps
Dumbbell Front Raise
4 Sets x 15 Reps
Dumbbell Incline Shoulder Raise
4 Sets x 15 Reps
