gym rats
General
Intermediate
Machine strength
Plan Details
The gym rats routine by fycjzjf is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
let’s get skinny and strong
Routine detail
Mon
- PUSH
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Dumbbell Arnold Press
3 Sets x 12 Reps
Drivers
3 Sets x 12 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Tue
- LEGS
Est. 0 min
7 exercises
Barbell Pin-Off Good Morning
3 Sets x 8 Reps
Sumo Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Wed
- PULL
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Waiter Curl
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Fri
- LEGS
Est. 0 min
6 exercises
Kettlebell Goblet Squat
3 Sets x 10 Reps
Bre’s heel raised drop set squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Quad Raises
3 Sets x 10 Reps
