Lizzy
General
Advanced
Machine strength
Plan Details
The Lizzy routine by GabrielllV is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Legs Strength
Est. 57 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Sumo Deadlift
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Tue
Upper Strenght
Est. 64 min
8 exercises
Machine Bench Press
4 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Thu
Legs Hypertrophy
Est. 65 min
8 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Sumo Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Fri
Upper Strenght
Est. 62 min
8 exercises
Machine Bench Press
4 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
