Steves Mega Blast
General
Intermediate
Machine strength
Plan Details
The Steves Mega Blast routine by Bigsteve is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Just my 3-4 day workout as an old fart. 10 min treadmill warmp up. Finish with Rowing/sled push then 10 min treadmill cooldown.
Routine detail
Day 1
Chest Bicep
8 exercises
Cable One-Arm High Curl
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable One-Arm Concentration Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Day 2
Shoulders and Triceps
9 exercises
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Deltoid Raise
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 3
Back and Abs
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Day 4
Legs
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
