MARCH REBOOT - 10 day split
General
Intermediate
Machine strength
Plan Details
The MARCH REBOOT - 10 day split routine by AlisonPinsonneault is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
CHEST/TRICEP Heavy
7 exercises
Smith Machine Bench Press
5 Sets x 5 Reps
Machine Fly
5 Sets x 5 Reps
Machine Inner Chest Press
5 Sets x 5 Reps
Smith Machine Incline Bench Press
5 Sets x 5 Reps
Smith Machine Bench Press (Close Grip)
5 Sets x 5 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 2
LEGS/BACK/BICEP Light
9 exercises
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 15 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 12 Reps
Dual Cable Triceps Extension
3 Sets x 12 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Day 3
SHOULDERS/ABS/FOREARMS HEAVY
8 exercises
Barbell Front Raise
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Weighted Trunk Rotation
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Day 4
LEGS/BACK/BICEP Heavy
11 exercises
Smith Machine Front Squat
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 6 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Smith Machine Bent-Over Row
5 Sets x 6 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Smith Machine Deadlift
5 Sets x 6 Reps
Machine Lat Pulldown
5 Sets x 6 Reps
Cable Reverse Grip Curl
4 Sets x 8 Reps
Cable Standing Curl
4 Sets x 6 Reps
Preacher Curl Machine
5 Sets x 5 Reps
Day 5
CHEST/TRICEP Light
8 exercises
Dumbbell Bench Press (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Machine Seated Tricep Dip
3 Sets x 12 Reps
Day 6
ABS/BICEP Heavy
11 exercises
Cable Bicep Curl
5 Sets x 5 Reps
Cable Rope Hammer Curl
5 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 6 Reps
Dumbbell Concentration Curl
4 Sets x 6 Reps
Weight Plate Reverse Curl
4 Sets x 5 Reps
Dumbbell Incline Bench Curl
5 Sets x 5 Reps
Bench Leg Pull-In
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 8 Reps
Day 7
LEGS Heavy
8 exercises
Machine Leg Press
5 Sets x 5 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Smith Machine Squat
5 Sets x 5 Reps
Smith Machine Zercher Squat
5 Sets x 5 Reps
Smith Machine Hack Squat
5 Sets x 5 Reps
Day 8
TRICEP/BICEP Heavy
9 exercises
EZ Bar Curl
5 Sets x 5 Reps
Machine Bicep Curl
5 Sets x 5 Reps
Cable Bicep Curl
5 Sets x 5 Reps
Cable Rope Preacher Curl (Hammer)
5 Sets x 5 Reps
Barbell Rear Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 5 Reps
Dumbbell Alternating Kickback
5 Sets x 5 Reps
Dumbbell Tate Press
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 5 Reps
Day 9
CHEST/BACK Heavy
10 exercises
Smith Machine Bench Press
5 Sets x 5 Reps
Smith Machine Incline Bench Press
5 Sets x 5 Reps
Machine Fly
5 Sets x 5 Reps
Machine Bench Press
5 Sets x 5 Reps
Smith Machine Bent-Over Row
5 Sets x 5 Reps
Smith Machine Stiff-Leg Deadlift
5 Sets x 5 Reps
Smith Machine Shrug
5 Sets x 5 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Seated Row
5 Sets x 5 Reps
Day 10
SHOULDER/ABS/FOREARMS Light
10 exercises
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Weighted Trunk Rotation
3 Sets x 12 Reps
Cable Behind the Back Wrist Curl
3 Sets x 12 Reps
Weight Plate Hand Squeeze
3 Sets x 12 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
