May 1 - July 10
General
Advanced
Machine strength
Plan Details
The May 1 - July 10 routine by AnjaliBhol is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Hypertrophy phase
Routine detail
Day 1
Leg 1
Est. 0 min
4 exercises
Smith Machine Squat
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Day 2
Push
Est. 0 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Rear Delt Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Machine Fly
3 Sets x 10 Reps
Day 3
Leg 2
Est. 0 min
5 exercises
Hamstring RDL
4 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Day 4
Pull
Est. 0 min
5 exercises
Dumbbell One-Arm Row
4 Sets x 12 Reps
Leverage Machine High Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Day 5
Leg 3
Est. 0 min
4 exercises
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Glute Medius Kickback
4 Sets x 12 Reps
