20171030 Musclehack 3 Day (8 - 12 Rep)
Sport
Intermediate
Machine strength
Plan Details
The 20171030 Musclehack 3 Day (8 - 12 Rep) routine by Roshanak_D is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Mon
Mass Workout (Monday)
Est. 85 min
19 exercises
Decline Dumbbell Bench Press
1 Set x 12 Reps
Weighted Reverse Crunch 2
1 Set x 12 Reps
Seated Incline Dumbbell Curl 1
1 Set x 12 Reps
Tricep Cable Push Downs 1
1 Set x 12 Reps
Machine Seated Calf Raise
1 Set x 12 Reps
Barbell Military Press
1 Set x 12 Reps
Cable Seated Row
1 Set x 12 Reps
Dumbbell Shoulder Shrug
1 Set x 12 Reps
Barbell Squat
1 Set x 12 Reps
Squat
1 Set x 12 Reps
Calf Raises 1
1 Set x 12 Reps
Standing Military Press 1
1 Set x 12 Reps
Cable Seated Row 1
1 Set x 12 Reps
Dumbbell Shoulder Shrug 1
1 Set x 12 Reps
Dumbbell Decline Bench Press
1 Set x 12 Reps
Weighted Reverse Crunch 1
1 Set x 12 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Dumbbell Reverse Wrist Curl
1 Set x 12 Reps
Wed
Consolidation Workout (Wednesday)
Est. 80 min
17 exercises
Barbell Deadlift
1 Set x 6 Reps
Deep Dips
1 Set x 12 Reps
Dumbbell Shoulder Press
1 Set x 12 Reps
Cable Bent Over Triceps Extension 1
1 Set x 12 Reps
Machine Seated Leg Curl
1 Set x 12 Reps
Deadlift 1
1 Set x 6 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Cable Preacher Curl
1 Set x 12 Reps
Machine Leg Press
1 Set x 12 Reps
Deadlift 2
1 Set x 6 Reps
Unilateral One Arm Dumbbell Rows
1 Set x 12 Reps
Cable Preacher Curls 1
1 Set x 12 Reps
Leg Press
1 Set x 12 Reps
Dip
1 Set x 12 Reps
Dumbbell Seated Shoulder Press
1 Set x 12 Reps
Cable High Pulley Tricep Extension
1 Set x 12 Reps
Machine Leg Extension
1 Set x 12 Reps
Fri
Mass Workout (Friday)
Est. 85 min
19 exercises
Decline Dumbbell Bench Press
1 Set x 12 Reps
Weighted Reverse Crunch 1
1 Set x 12 Reps
Seated Incline Dumbbell Curl 1
1 Set x 12 Reps
Tricep Cable Push Downs 1
1 Set x 12 Reps
Barbell Squat
1 Set x 12 Reps
Machine Seated Calf Raise
1 Set x 12 Reps
Barbell Military Press
1 Set x 12 Reps
Cable Seated Row
1 Set x 12 Reps
Dumbbell Shoulder Shrug
1 Set x 12 Reps
Squat
1 Set x 12 Reps
Calf Raises 1
1 Set x 12 Reps
Standing Military Press 1
1 Set x 12 Reps
Cable Seated Row 1
1 Set x 12 Reps
Dumbbell Shoulder Shrug 1
1 Set x 12 Reps
Dumbbell Decline Bench Press
1 Set x 12 Reps
Reverse Crunch
1 Set x 12 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Dumbbell Reverse Wrist Curl
1 Set x 12 Reps
