mine
General
Advanced
Machine strength
Plan Details
The mine routine by AndrewSchipper is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Chest,shoulders,abs
Est. 106 min
14 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Barbell Decline Bench Press
2 Sets x 8 Reps
Dumbbell Decline Fly
2 Sets x 12 Reps
Barbell Military Press (Seated)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 8 Reps
Smith Machine Upright Row
4 Sets x 8 Reps
Dip
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Tue
Back, biceps
Est. 75 min
11 exercises
Pull-Up
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
2 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 10 Reps
Barbell Row
4 Sets x 12 Reps
Cable Rope Seated Row
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
2 Sets x 12 Reps
Chin-Up with Knee Raise
2 Sets
Wed
Legs
Est. 57 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 16 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Thu
Chest shoulders abs
Est. 101 min
12 exercises
Barbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12 Reps
Dumbbell Deltoid Raise
4 Sets x 12 Reps
Dumbbell Alternating Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 12 Reps
Hanging Knee Raise
4 Sets x 16 Reps
Hanging Leg Raise
4 Sets x 20 Reps
Fri
Back biceps
Est. 80 min
11 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 16 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Pull-Up
2 Sets x 20 Reps
T Bar Row
4 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell High Curl
2 Sets x 12 Reps
Machine Lat Pulldown
2 Sets
Sat
Legs
Est. 57 min
6 exercises
Barbell Squat
4 Sets x 5 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
