Rosie Full Plan
General
Intermediate
Machine strength
Plan Details
The Rosie Full Plan routine by hgjnnhmb is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
4day upper/lower workout split.
Routine detail
Day 1
New Workout
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Kettlebell Sumo High Pull
3 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 10 Reps
Step Machine
1 Set
Day 2
New Workout
Est. 0 min
8 exercises
Machine Assisted Pull-Up (Hammer Grip)
4 Sets x 6 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Rowing
1 Set
Day 3
New Workout
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Kettlebell Goblet Squat
2 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Bodyweight Lunge
2 Sets x 20 Reps
Stationary Bike
1 Set
Day 4
New Workout
Est. 0 min
13 exercises
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 15 Reps
Machine Seated Row
2 Sets x 20 Reps
Machine Shoulder Press
2 Sets x 20 Reps
Push-Up
2 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 20 Reps
Side Plank
2 Sets x 1 Reps
Plank
2 Sets
Weight Plate Rotation
2 Sets x 20 Reps
Leg Raise
2 Sets x 10 Reps
Alternating Heel Touch
2 Sets x 10 Reps
Mountain Climber
2 Sets x 20 Reps
Treadmill Running
1 Set
