Lucas MV Plan
Sport
Advanced
Machine strength
Plan Details
The Lucas MV Plan routine by LucasMayorVizeu is a 6 day workout plan. It is an advanced level plan to achieve sport fitness goals.
I needed to publish as Jefit is not syncing my updated workout plan. I hope it works now. Let's see
Routine detail
Day 1
Push 1
Est. 53 min
7 exercises
Cable Cross-Over
3 Sets x 12 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Day 2
Pull 1
Est. 53 min
7 exercises
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Day 3
Legs 1
Est. 49 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Plank
2 Sets
Day 4
Push 2
Est. 53 min
7 exercises
Cable Cross-Over
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Barbell Push Press
4 Sets x 8 Reps
Day 5
Pull 2
Est. 52 min
7 exercises
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Prone Deltoid Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Day 6
Legs 2
Est. 51 min
7 exercises
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Barbell Sumo Deadlift
4 Sets x 6 Reps
Air Bike
2 Sets x 10 Reps
