No days off workout 2.14.23
General
Advanced
Machine strength
Plan Details
The No days off workout 2.14.23 routine by hicks2468 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
this is a whole body workout that you will do everyday. today's have been divided up so that each body part gets two days rest in between. Tish workout should be done for 100 days
Routine detail
Mon
Quads, Calf, & Glutes 4/2/1
Est. 0 min
8 exercises
Hack Squat
4 Sets x 10 Reps
Hack Calf Raise
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Tue
Back, Bi, & Shoulder 4/3/1
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Cable Rope Seated Row
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Wed
Hams, Calves, Shoulder 5/2/1
Est. 0 min
8 exercises
Bodyweight Calf Raise
4 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 10 Reps
Stability Ball Hamstring Curl to Bridge
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Thu
Chest and Triceps 4/3
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Fri
Glutes, Quads, & back 4/3/1
Est. 0 min
7 exercises
Smith Machine Front Squat
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Sat
Shoulders, Bicep & Forearms 4/3/1
Est. 0 min
8 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Zottman Curl
4 Sets x 10 Reps
Dumbbell Incline Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Sun
Trap,Tri, and Hams 4/3/1
Est. 0 min
8 exercises
Barbell Shrug
4 Sets x 10 Reps
Barbell Behind the Back Shrug
4 Sets x 10 Reps
Cable Judo Flip
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
