Lilys Routine
General
Advanced
Machine strength
Plan Details
The Lilys Routine routine by lmrosen is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Upper Body
Est. 111 min
7 exercises
Machine Lat Pulldown
12 Sets x 3 Reps
Machine Inner Chest Press
5 Sets x 3 Reps
Cable Seated Row
15 Sets x 3 Reps
Good Mornings
10 Sets x 3 Reps
Machine Shoulder Press
12 Sets x 3 Reps
Dumbbell Alternating Bicep Curl
15 Sets x 2 Reps
Cable Shoulder Extension
15 Sets x 2 Reps
Day 2
Lower Body
Est. 104 min
6 exercises
Machine Leg Press
5 Sets x 5 Reps
Dumbbell Lunge
15 Sets x 4 Reps
Machine Leg Extension
12 Sets x 3 Reps
Machine Leg Curl (Prone)
12 Sets x 3 Reps
Kettlebell Dead Clean
10 Sets x 3 Reps
Machine Calf Press
20 Sets x 3 Reps
Day 3
Upper Body 2
Est. 111 min
7 exercises
Machine Lat Pulldown
12 Sets x 3 Reps
Machine Inner Chest Press
5 Sets x 3 Reps
Cable Seated Row
15 Sets x 3 Reps
Good Mornings
10 Sets x 3 Reps
Machine Shoulder Press
12 Sets x 3 Reps
Dumbbell Alternating Bicep Curl
15 Sets x 2 Reps
Cable Shoulder Extension
15 Sets x 2 Reps
Day 4
Lower Body 2
Est. 104 min
6 exercises
Machine Leg Press
5 Sets x 5 Reps
Dumbbell Lunge
15 Sets x 4 Reps
Machine Leg Extension
12 Sets x 3 Reps
Machine Leg Curl (Prone)
12 Sets x 3 Reps
Kettlebell Dead Clean
10 Sets x 3 Reps
Machine Calf Press
20 Sets x 3 Reps
