Vance - Personal
General
Intermediate
Body
Plan Details
The Vance - Personal routine by CassiusVance is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 0 min
16 exercises
Running
1 Set
Rowing
1 Set
Dumbbell Bench Press
6 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 15 Reps
Dumbbell Side Bend
6 Sets x 15 Reps
Cable Cross-Over
6 Sets x 10 Reps
Barbell Tricep Extension (Supine)
6 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
6 Sets x 10 Reps
Dumbbell Incline Bench Press
6 Sets x 8 Reps
Cable Shoulder Extension
6 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 25 Reps
Plank
3 Sets
Decline Crunch
3 Sets x 25 Reps
Rotational Crunch
3 Sets x 15 Reps
Wed
Back, Biceps, and Forearm
Est. 0 min
15 exercises
Running
1 Set
Rowing
1 Set
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Plank
3 Sets
Fri
Shoulders and Legs
Est. 0 min
19 exercises
Running
1 Set
Rowing
1 Set
Dumbbell Squat
3 Sets x 15 Reps
Dumbbell Reverse Lunge
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Weighted Trunk Rotation
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 10 Reps
Bridge
3 Sets
Alternating Heel Touch
3 Sets x 50 Reps
Sit-Up
3 Sets x 30 Reps
Glute Kickback (Kneeling)
3 Sets x 20 Reps
Hip Raise
3 Sets x 15 Reps
Flutter Kick
3 Sets x 20 Reps
Sat
Abs
Est. 0 min
12 exercises
Running
1 Set
Rowing
1 Set
Oblique Crunch
3 Sets x 25 Reps
Leg Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 50 Reps
Side Bridge
3 Sets
