Elm Plan 1 (hr)
Sport
Advanced
Machine strength
Plan Details
The Elm Plan 1 (hr) routine by shakirov2 is a 5 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Day 1
legs
Est. 78 min
6 exercises
Machine Single-Leg Extension
7 Sets x 16 Reps
Machine Leg Press
3 Sets x 14 Reps
Barbell Lunge
3 Sets x 32 Reps
Barbell Single-Leg Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
7 Sets x 16 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Day 3
back
Est. 81 min
7 exercises
Cable Elevated Row
7 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 15 Reps
Bench Dip
3 Sets x 14 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 14 Reps
Day 4
Glutes
Est. 62 min
5 exercises
Barbell Hip Thrust
7 Sets x 15 Reps
lounge in crossover
3 Sets x 14 Reps
Hip Extension (Standing)
3 Sets x 14 Reps
Machine Hip Abduction
4 Sets x 20 Reps
Machine Seated Leg Curl
5 Sets x 20 Reps
Day 5
arm+hm
Est. 71 min
10 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 14 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 20 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 20 Reps
Dumbbell Bent-Over Raise
1 Set x 20 Reps
Dumbbell Bent-Over Raise
2 Sets x 12 Reps
Dumbbell Bent-Over Raise
1 Set x 20 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Day 6
back
Est. 62 min
6 exercises
Cable Shoulder Extension
2 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 15 Reps
Cable Elevated Row
7 Sets x 15 Reps
