rickpolk
2018 Q1
AUTOPLAY
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The 2018 Q1 routine by rickpolk is a 11 day workout plan. It is a advanced level plan to achieve general fitness goals.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sun
Any
Any
Any
Legs biceps laf cc or lavista
Est time: 141 min
18 exercises
Stationary Bike
Cardio
Sets
1
Reps
0
Interval
00:00
Rest Time
00:10
Machine Calf Raise
Lower Legs
Sets
5
Reps
10,8,6,6,6
Interval
00:00
Rest Time
00:30
Cable Hip Abduction
Glutes
Sets
3
Reps
10
Interval
00:00
Rest Time
00:00
Machine Hip Adduction
Upper Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:00
Bodyweight Side Lunge
Upper Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:10
Barbell Squat
Upper Legs
Sets
7
Reps
10,8,6,6,6,6,6
Interval
00:00
Rest Time
01:00
Barbell Squat (Wide Stance)
Upper Legs
Sets
5
Reps
5
Interval
00:00
Rest Time
00:45
Machine Leg Press
Upper Legs
Sets
7
Reps
10,8,6,6,6,6,6
Interval
00:00
Rest Time
00:45
Hack Squat (Reverse Position)
Upper Legs
Sets
5
Reps
5
Interval
00:00
Rest Time
00:30
Machine Leg Extension
Upper Legs
Sets
5
Reps
5
Interval
00:00
Rest Time
00:30
Barbell Stiff-Leg Deadlift
Back
Sets
5
Reps
5
Interval
00:00
Rest Time
00:30
Dumbbell Bicep Curl
Biceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Barbell Curl
Biceps
Sets
7
Reps
10,8,6,6,6,6,6
Interval
00:00
Rest Time
00:30
Barbell Curl (Close Grip)
Biceps
Sets
5
Reps
5
Interval
00:00
Rest Time
00:30
Barbell Bicep Curl (Wide Grip)
Biceps
Sets
5
Reps
5
Interval
00:00
Rest Time
00:30
Dumbbell Hammer Curl
Forearms
Sets
5
Reps
10
Interval
00:00
Rest Time
00:30
Dumbbell Concentration Curl
Biceps
Sets
5
Reps
5
Interval
00:00
Rest Time
00:30
Treadmill Running
Cardio
Sets
1
Reps
0
Interval
00:00
Rest Time
00:30
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