Matts Workout
General
Intermediate
Machine strength
Plan Details
The Matts Workout routine by mattcarballo is a 12 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Legs 1
Est. 43 min
7 exercises
Dumbbell Squat
3 Sets x 8 Reps
Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbell DLR
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Smith Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Any
Pull 1
Est. 70 min
11 exercises
Dumbell Curls
4 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Row over bench
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable shrug to outside rotation
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Any
Push 1
Est. 71 min
11 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbell L Raise
3 Sets x 8 Reps
Cable Single Arm Rotator
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Any
Push 2
Est. 61 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Upward Cable Crossover
3 Sets x 8 Reps
Downward Cable Single Arm Chest Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Sword Draw
3 Sets x 8 Reps
Cable Single Arm Rotator
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Any
Legs 2
Est. 37 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Bulgarian Split Squat
3 Sets x 8 Reps
Smith Calf Raise
3 Sets x 8 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 8 Reps
3 Direction Dumbell Lunge
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Any
Core 1
Est. 39 min
6 exercises
Cable Wood Chop
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Cable One-Arm Side Bend
3 Sets x 8 Reps
Cable Rotation
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Any
Burpees
Est. 8 min
2 exercises
Athlean Burpees
1 Set
Athlean 6 Pack Shuffle
3 Sets
Any
Pull 2
Est. 37 min
6 exercises
Dumbell Renegade Row
3 Sets x 8 Reps
Hammer Curl Supination
3 Sets x 8 Reps
Standing Cable Rotational Row
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Any
Sprintervals
Est. 3 min
1 exercise
Sprintervals
1 Set
Any
400
Est. 3 min
1 exercise
Athlean 400 Challenge
1 Set
Any
Ropes
Est. 67 min
2 exercises
Athlean X 6 Pack Shuffle
3 Sets
Jump Rope
1 Set
Any
Light cardio
Est. 62 min
1 exercise
Elliptical Training
1 Set
