X-size
General
Intermediate
Machine strength
Plan Details
The X-size routine by heidudeg is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Tung overkropp
Est. 77 min
11 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Barbell Military Press
4 Sets x 5 Reps
Chin-Up with Knee Raise
4 Sets x 6 Reps
Dip
3 Sets x 7 Reps
Tue
Tung overkropp
Est. 62 min
9 exercises
Barbell Deep Squat
4 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 6 Reps
Machine Single-Leg Extension
4 Sets x 7 Reps
Hanging Leg Raise
3 Sets x 7 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
90/90 Hamstring Stretch
3 Sets x 5 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Thu
Medium/lett bryst/skuldre/triceps
Est. 99 min
15 exercises
Machine Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 30 Reps
EZ Bar Seated Reverse Grip French Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 12 Reps
Fri
Medium/lett bein/rygg
Est. 82 min
13 exercises
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Upper Row
2 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
1 Set x 30 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 12 Reps
Machine Leg Press
1 Set x 20 Reps
Barbell Stiff-Leg Deadlift (Bench)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
