2018 Q1
General
Advanced
Machine strength
Plan Details
The 2018 Q1 routine by rickpolk is a 11 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Legs biceps laf cc or lavista
Est. 141 min
18 exercises
Stationary Bike
1 Set
Machine Calf Raise
5 Sets x 10,8,6,6,6 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Bodyweight Side Lunge
3 Sets x 10 Reps
Barbell Squat
7 Sets x 10,8,6,6,6,6,6 Reps
Barbell Squat (Wide Stance)
5 Sets x 5 Reps
Machine Leg Press
7 Sets x 10,8,6,6,6,6,6 Reps
Hack Squat (Reverse Position)
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 5 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Barbell Curl
7 Sets x 10,8,6,6,6,6,6 Reps
Barbell Curl (Close Grip)
5 Sets x 5 Reps
Barbell Bicep Curl (Wide Grip)
5 Sets x 5 Reps
Dumbbell Hammer Curl
5 Sets x 10 Reps
Dumbbell Concentration Curl
5 Sets x 5 Reps
Treadmill Running
1 Set
Tue
chest triceps abs
Est. 121 min
17 exercises
Elliptical Training
1 Set
Crunch
4 Sets x 30 Reps
Barbell Bench Press
7 Sets x 12,10,8,6,8,10,12 Reps
Dumbbell Bench Press
5 Sets x 5 Reps
3 Way Sit Up
4 Sets x 15 Reps
Barbell Incline Bench Press
5 Sets x 10,8,6,6,6 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Machine Fly
5 Sets x 12,10,8,6,12 Reps
Leverage Decline Chest Press
5 Sets x 12,10,8,6,12 Reps
Seated Leg Tuck
4 Sets x 25 Reps
Barbell Bench Press (Close Grip)
5 Sets x 12,10,8,6,12 Reps
Dumbbell Press (Close Grip)
5 Sets x 5 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 10,8,6,6,6 Reps
Machine Dip
5 Sets x 10,8,6,6,6 Reps
Cross Body Crunch
3 Sets x 20 Reps
Push-Up
4 Sets x 10 Reps
Elliptical Training
1 Set
Wed
shoulder back abs laf ew connector
Est. 141 min
20 exercises
Elliptical Training
1 Set
Bench Weighted Decline Crunch
4 Sets x 20 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
hammer shoulder press
3 Sets x 10 Reps
Barbell Shoulder Press
7 Sets x 12,10,8,6,8,10,12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Seated Press (Palms In)
5 Sets x 5 Reps
Leverage Machine Shrug
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 12,10,8,6,12 Reps
Dumbbell Bent-Over Row
5 Sets x 10 Reps
Decline Bench Ab Reach
4 Sets x 20 Reps
Machine Back Extension
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 12,10,8,6,12 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Hammer Strength Deadlift
5 Sets x 10,8,6,6,6 Reps
Barbell Deadlift
5 Sets x 10,8,6,6,6 Reps
Decline Bench Leg Raise with Hip Thrust
4 Sets x 15 Reps
Leverage Machine High Row
5 Sets x 5 Reps
Leverage Machine Iso Row
5 Sets x 5 Reps
Elliptical Training
1 Set
Thu
biceps legs abs fri reps
Est. 189 min
29 exercises
Recumbent Bike
1 Set
Standing Cross Body Knee Raise Crunch
4 Sets x 30 Reps
Foot angled in calf press on leg press-reps
4 Sets x 15 Reps
Leg Press-reps
4 Sets x 15 Reps
Foot Angled out calf press on leg press-reps
4 Sets x 15 Reps
Side Jacknife
4 Sets x 10 Reps
Standing Pike Crunch
4 Sets x 20 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Leg Raise with Hip Thrust
4 Sets x 10 Reps
Leg Press with High Foot Placement
4 Sets x 10 Reps
Leg Press Low Foot Placement
4 Sets x 10 Reps
Oblique Squat
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Bodyweight Step-Up
3 Sets x 20 Reps
Forward Step-Up
3 Sets x 10 Reps
Jackknife Sit-Up
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 15 Reps
EZ Bar Close Grip Curl
4 Sets x 15 Reps
EZ Bar Wide Grip Curl
4 Sets x 10 Reps
EZ Bar Reverse Curl
4 Sets x 15 Reps
Dumbbell Seated Hammer Curl
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 20 Reps
Deadlift to Bicep Curl
4 Sets x 10 Reps
Elliptical Training
1 Set
fire hydrants
4 Sets x 10 Reps
Fri
chest triceps thurs reps
Est. 162 min
27 exercises
Elliptical Training
1 Set
Crunch
1 Set x 30 Reps
Scissor Kick
1 Set x 30 Reps
Oblique Crunch
1 Set x 30 Reps
Flutter Kick
1 Set x 30 Reps
Leg Raise
1 Set x 30 Reps
Frog Sit-Up
1 Set x 30 Reps
Barbell Bench Press (Wide Grip)
5 Sets x 10 Reps
Push-Up (Wide Hand)
5 Sets x 10 Reps
Wheel roll out on knees
3 Sets x 15 Reps
Barbell Wide Grip Incline Bench Press
4 Sets x 10 Reps
Close Hands Push-Up
4 Sets x 10 Reps
Seated Leg Tuck
4 Sets x 25 Reps
Dumbbell Bench Press (Palms in)
4 Sets x 10 Reps
Mountain Climber
4 Sets x 10 Reps
Dumbbell Incline Bench Press (Palms in)
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 15 Reps
Weighted Side Bend
3 Sets x 20 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dip
4 Sets x 10 Reps
spiderman
3 Sets x 10 Reps
burpee
3 Sets x 10 Reps
Wheel roll out on knees
3 Sets x 15 Reps
Elliptical Training
1 Set
Sat
back shoulder abs sat reps
Est. 211 min
32 exercises
Elliptical Training
1 Set
Cable Lat Pulldown (Wide Grip)
7 Sets x 10,8,6,6,6,6,6 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 10,8,6,6,6 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Cable V Bar Pulldown
4 Sets x 15 Reps
Parallel Bar Hip Flexion
4 Sets x 10 Reps
Cable Standing Row
4 Sets x 15 Reps
hammer front pull down
4 Sets x 15 Reps
Machine Vertical Row (Close Grip)
4 Sets x 15 Reps
Machine Vertical Row (Reverse Grip)
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 15 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 15 Reps
Cable Pallof Press with Rotation
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell Cuban Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Barbell High Snatch
4 Sets x 10 Reps
Dumbbell Iron Cross
4 Sets x 10 Reps
Cable Upper Chest Crossover
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Treadmill Running
1 Set
Leverage Chest Press
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Sun
smith machine circuit
Est. 0 min
0 exercises
This day is empty
Sun
Full body
Est. 204 min
36 exercises
Elliptical Training
1 Set
Treadmill Running
1 Set
Machine Ab Crunch
4 Sets x 15 Reps
Leverage Chest Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
mts ab crunch
4 Sets x 10 Reps
Machine Seated Crunch Trunk Flexion
4 Sets x 15 Reps
Cable Standing Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
cable reverse wide grip pull down
3 Sets x 10 Reps
cable reverse close grip pull down
3 Sets x 10 Reps
Bodyweight Squat
4 Sets x 10 Reps
Barbell Bench Squat
4 Sets x 10 Reps
Calf Extension
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Side Lateral to Front Raise
4 Sets x 10 Reps
Barbell Squat to Shoulder Press
4 Sets x 5 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Lying Ab Crunch Machine
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift (Wide Stance)
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
iron cross
4 Sets x 10 Reps
EZ Bar Curl 21's
3 Sets x 21 Reps
Dumbbell 21's
3 Sets x 21 Reps
Dumbbell Seated Wrist Curl
4 Sets x 10 Reps
Treadmill Running
1 Set
Machine Ab Twist
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Hack Squat (Narrow Stance)
4 Sets x 10 Reps
Standing Calf Raises Foot Angled In
4 Sets x 10 Reps
Standing Calf Raises Foot Angled Out
4 Sets x 10 Reps
Any
warm-up
Est. 42 min
10 exercises
Stationary Bike
1 Set
Treadmill Running
1 Set
Wheel roll out on knees
1 Set x 10 Reps
burpee
1 Set x 10 Reps
bodyweight jumping lunge
1 Set x 20 Reps
jumping jack
1 Set x 30 Reps
high knee
1 Set x 20 Reps
blast off push up
1 Set x 20 Reps
high tuck jump
1 Set x 10 Reps
Mountain Climbers
1 Set x 10 Reps
Any
cardio abs leg biceps makeup
Est. 181 min
28 exercises
Treadmill Running
1 Set
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Cable Pallof Press with Rotation
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Cable Reverse Wood Chop
4 Sets x 10 Reps
Machine Assisted Chin-Up
4 Sets x 10 Reps
Machine Assisted Pull-Up (Hammer Grip)
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Cable Standing Curl
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
wide pull up hold
4 Sets
burpee
3 Sets x 10 Reps
hands high burpee
3 Sets x 10 Reps
broad jump backward burpee
3 Sets x 10 Reps
broad jump forward burpee
3 Sets x 10 Reps
lateral jump side burpee
3 Sets x 10 Reps
step burpee
3 Sets x 10 Reps
step up burpee
3 Sets x 10 Reps
skater jump side to side burpee
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Dumbbell Side Lunge
3 Sets x 10 Reps
fire hydrants
3 Sets x 10 Reps
Glute Kickback
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Treadmill Running
1 Set
Cable Kneeling Crunch
4 Sets x 10 Reps
Any
hammer circuit
Est. 88 min
9 exercises
hammer press
5 Sets x 10 Reps
hammer shoulder press
5 Sets x 10 Reps
hammer front pull down
5 Sets x 10 Reps
hammer mts row
5 Sets x 10 Reps
Dumbbell Seated Front Raise (Hammer)
5 Sets x 10 Reps
Treadmill Running
1 Set
Machine Hammer Curl
4 Sets x 10 Reps
Dumbbell Alternating Preacher Curl (Hammer)
4 Sets x 10 Reps
Pull-Up (Hammer Grip)
5 Sets x 10 Reps
