Rob’s Strong Routine

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5 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is designed to be an ongoing routine. This is custom to what I like to do. Change as needed.

Huge Chests 6 exercises, 0 min

Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell Fly	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Fly	4x10 reps	rest: 60s
Smith Machine Bench Press	4x8 reps	rest: 60s
Smith Machine Incline Bench Press	4x8 reps	rest: 60s

Burly Backs 6 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	4x14 reps	rest: 60s
Cable Seated Row	4x14 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	4x14 reps	rest: 60s
Dumbbell Bent-Over Row	4x8 reps	rest: 60s
Dumbbell One-Arm Row	4x14 reps	rest: 60s
Smith Machine Deadlift	4x14 reps	rest: 60s

Thicc Thighs 5 exercises, 0 min

Machine Single-Leg Press	3x14 reps	rest: 0s
Machine Single-Leg Calf Press	3x14 reps	rest: 60s
Machine Single-Leg Extension	3x14 reps	rest: 60s
Machine Single-Leg Curl	3x14 reps	rest: 60s
Machine Ab Crunch	3x14 reps	rest: 60s

Brawlic Shoulders 7 exercises, 0 min

Dumbbell Seated Arnold Press	4x14 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	4x14 reps	rest: 60s
Dumbbell Seated Front Raise	4x14 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	4x14 reps	rest: 60s
Dumbbell Upright Row	4x8 reps	rest: 60s
Dumbbell Shoulder Shrug	4x14 reps	rest: 0s
Dumbbell Side Bend	4x14 reps	rest: 60s

Jacked Arms 7 exercises, 0 min

Dumbbell Hammer Curl	4x14 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x14 reps	rest: 60s
Dumbbell Press (Close Grip)	4x14 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	4x14 reps	rest: 60s
Dumbbell Concentration Curl	4x8 reps	rest: 60s
Dumbbell Incline Curl	4x14 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x14 reps	rest: 60s