Post the Rona
General
Advanced
Machine strength
Plan Details
The Post the Rona routine by FreddyOfwono is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Full body workout. Focuses on a push - pull- legs routine. Workout designed to improve form, power, endurance, flexibility, strength and stamina. Improves performance in running, football, cycling, swimming and boxing. Hope you enjoy.
Routine detail
Day 1
push day 1
Est. 180 min
23 exercises
jammer
5 Sets x 10 Reps
Push-Up
5 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
Machine Inverted Row
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 10 Reps
Weighted Tricep Dip
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Machine Bench Press
5 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Machine Dip
5 Sets x 10 Reps
Machine Lateral Shoulder Raise
5 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Pullover
5 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Alternating Press (Palms In)
5 Sets x 10 Reps
Barbell Decline Bench Press
5 Sets x 10 Reps
Barbell Shoulder Press
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Day 2
leg day and abs1
Est. 228 min
28 exercises
Decline Crunch
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Glute Kickback
5 Sets x 10 Reps
gorilla squat
5 Sets x 10 Reps
Bodyweight Calf Raise
5 Sets x 10 Reps
Machine Calf Press
5 Sets x 10 Reps
Machine Hip Adduction
5 Sets x 10 Reps
Machine Hip Abduction
5 Sets x 10 Reps
World's Greatest Stretch
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Barbell Single-Leg Squat
5 Sets x 10 Reps
Jump Rope
1 Set
Kang squats
5 Sets x 10 Reps
Kettlebell Goblet Squat
5 Sets x 10 Reps
elastic band hip flex
5 Sets x 10 Reps
Barbell Lateral Lunge
5 Sets x 10 Reps
Oblique Crunch
5 Sets x 10 Reps
Sit-Up
5 Sets x 10 Reps
Leg Raise
5 Sets x 10 Reps
Air Bike
5 Sets x 10 Reps
Hack Squat
5 Sets x 10 Reps
Barbell Deep Squat
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Day 3
pull 1
Est. 206 min
26 exercises
Band Alternating Bicep Curl
5 Sets x 10 Reps
Cable One-Arm Lat Pulldown
5 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Kettlebell Row
5 Sets x 10 Reps
Barbell One-Arm Row
5 Sets x 10 Reps
Weight Plate Shrug
5 Sets x 10 Reps
Pull-Up
5 Sets x 10 Reps
Barbell Preacher Curl
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Cable Wrist Curl
5 Sets x 10 Reps
Cable Bicep Curl
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Cable Rope Deltoid Row
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Cable Rope Row to Neck
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Dumbbell Incline Curl
5 Sets x 10 Reps
Leverage Machine Iso Row
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dynamic Back Stretch
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Day 4
push 2
Est. 157 min
19 exercises
Exercise Dome Push-Up
5 Sets x 10 Reps
Handstand Push-Up
5 Sets x 10 Reps
Tricep Push-Up
5 Sets x 10 Reps
Weighted Tricep Dip
5 Sets x 10 Reps
Cable Incline Press
5 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
5 Sets x 10 Reps
Cable Flat Bench Fly
5 Sets x 10 Reps
Cable Tricep Kickback
5 Sets x 10 Reps
Cable One-Arm Lateral Raise
5 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Cable Incline Pulldown (Supine)
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 10 Reps
Dumbbell Incline Fly
5 Sets x 10 Reps
Leverage Incline Chest Press
5 Sets x 10 Reps
Leverage Decline Chest Press
5 Sets x 10 Reps
Dumbbell Seated Front Raise (Hammer)
5 Sets x 10 Reps
Day 5
legs and abs 2
Est. 208 min
27 exercises
Glute Kickback
5 Sets x 10 Reps
Machine Hip Adduction
5 Sets x 10 Reps
Cable Standing Leg Curl
5 Sets x 10 Reps
Machine Hip Abduction
5 Sets x 10 Reps
world's greatest stretch
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
gorilla squat
5 Sets x 10 Reps
Bodyweight Calf Raise
5 Sets x 10 Reps
Machine Single-Leg Press
5 Sets x 10 Reps
Sissy Squat
5 Sets x 10 Reps
Barbell Lateral Lunge
5 Sets x 10 Reps
Stability Ball Trunk Rotation
5 Sets x 10 Reps
Prisoner Squat
5 Sets x 10 Reps
Kang squats
5 Sets x 10 Reps
Barbell Hip Thrust
5 Sets x 10 Reps
Barbell Front Squat
5 Sets x 10 Reps
Barbell Bench Squat
5 Sets x 10 Reps
Barbell Sumo Deadlift
5 Sets x 10 Reps
Box Jump Multiple Response
5 Sets x 10 Reps
Oblique Crunch
5 Sets x 10 Reps
Alternating Floor Leg Raise
5 Sets x 10 Reps
Split Jump
5 Sets x 10 Reps
Sit-Up
5 Sets x 10 Reps
Bridge
5 Sets
Abdominal Pendulum
5 Sets x 10 Reps
Rocket Jump
5 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Day 6
pull 2
Est. 146 min
18 exercises
Band Alternating Bicep Curl
5 Sets x 10 Reps
One-Arm Hang
5 Sets
Chin-Up with Knee Raise
5 Sets x 10 Reps
Stability Ball Back Extension
5 Sets x 10 Reps
Superman
5 Sets
Machine Reverse Fly
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Barbell Reverse Curl
5 Sets x 10 Reps
Barbell Rack Pull
5 Sets x 10 Reps
Barbell Preacher Curl
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Machine Seated Row
5 Sets x 10 Reps
Cable Bicep Curl
5 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Dumbbell Prone Incline Shrug
5 Sets x 10 Reps
Barbell Spider Curl
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
