Íris
General
Intermediate
Machine strength
Plan Details
The Íris routine by iris27 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
4 dagar
Routine detail
Mon
UPPER BODY A
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 4 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Seated Press (Palms In)
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Stationary Bike
1 Set
Tue
LOWER BODY A
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
4 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Thu
UPPER BODY B
Est. 0 min
8 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Sat
LOWER BODY B
Est. 0 min
8 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
