Rorick
General
Advanced
Machine strength
Plan Details
The Rorick routine by Devon9988 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
A five day workout I modified from train like a warrior
Routine detail
Day 1
Chest
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Leverage Decline Chest Press
4 Sets x 14,14,12,12 Reps
Leverage Incline Chest Press
4 Sets x 12,12,10,10 Reps
Cable Cross-Over
4 Sets x 14 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 14,12,10,8 Reps
Dumbbell Pullover
4 Sets x 14 Reps
Dumbbell Fly
4 Sets x 12,12,10,10 Reps
Dumbbell Bench Press
4 Sets x 14,12,10,8 Reps
Day 2
Legs
Est. 0 min
9 exercises
Dumbbell Lunge
4 Sets x 14 Reps
Barbell Squat
4 Sets x 14,12,10,8 Reps
Machine Leg Extension
4 Sets x 14,12,10,8 Reps
Machine Seated Leg Curl
4 Sets x 14,12,10,8 Reps
Machine Hip Abduction
3 Sets x 14 Reps
Machine Hip Adduction
3 Sets x 14 Reps
Oblique Rotation
4 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 16 Reps
Calf Press On Leg Press
4 Sets x 16 Reps
Day 3
Shoulders
Est. 0 min
7 exercises
Barbell Military Press
4 Sets x 16,14,12,10 Reps
Barbell Upright Row
4 Sets x 14,14,12,12 Reps
Barbell Shrug
4 Sets x 16 Reps
Dumbbell Front Raise
4 Sets x 14,12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 14 Reps
Dumbbell Seated Arnold Press
3 Sets x 14,12,10 Reps
Dumbbell Bent-Over Raise
3 Sets x 14 Reps
Day 4
Back
Est. 0 min
8 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Cable Seated Row
4 Sets x 14,12,10,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 14,12,10,8 Reps
Dumbbell One-Arm Row
4 Sets x 14,12,12,10 Reps
Back Hyperextension
3 Sets x 14 Reps
Barbell Bent-Over Row
3 Sets x 14 Reps
Machine Lat Pulldown
4 Sets x 14,12,10,8 Reps
Day 5
Biceps & Triceps
Est. 0 min
10 exercises
Barbell Preacher Curl
4 Sets x 14 Reps
Cable Shoulder Extension
4 Sets x 14,12,10,8 Reps
Cable Dual Overhead Curl
4 Sets x 14 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Barbell Tricep Extension
4 Sets x 14,14,12,12 Reps
Dumbbell Press (Close Grip)
4 Sets x 14,14,12,12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 14 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 14,12,10,8 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
