Iron Week 9-12
General
Advanced
Machine strength
Plan Details
The Iron Week 9-12 routine by kristinn95 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Shoulder and Triceps
Est. 82 min
10 exercises
Barbell Shoulder Press
1 Set x 15 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Shoulder Shocker
2 Sets x 15 Reps
Machine Reverse Fly
2 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Barbell Tricep Extension (Supine)
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Tue
Quads
Est. 38 min
7 exercises
Barbell Squat
2 Sets x 10 Reps
Barbell Squat
2 Sets x 10 Reps
Weight Plate Sissy Squat
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Back
Est. 33 min
6 exercises
Cable Seated Row
2 Sets x 10 Reps
Barbell Deadlift
2 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Pull-Up
3 Sets x 6 Reps
Dumbbell One-Arm Row
1 Set x 15 Reps
Fri
Chest, Bicep and Abs
Est. 73 min
12 exercises
Barbell Bench Press
2 Sets x 10 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
2 Sets x 10 Reps
Dip
2 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Hammer Plate Curl
2 Sets x 8 Reps
Decline Crunch
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Sat
Harmstring and Calves
Est. 35 min
7 exercises
Machine Seated Leg Curl
2 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Barbell Deadlift
1 Set x 20 Reps
Barbell Deadlift
1 Set x 15 Reps
Dumbbell Calf Raise
2 Sets x 2 Reps
Dumbbell Calf Raise
1 Set x 2 Reps
Machine Calf Press
3 Sets x 15 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
