Iron Drip Lord’s Extremely Consistent 100% Unbroken Weekly Routine
Sport
Advanced
Machine strength
Plan Details
The Iron Drip Lord’s Extremely Consistent 100% Unbroken Weekly Routine routine by jccoffey is a 5 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Intended to boost muscle growth and fat burning by utilizing heat-shock protein, active rest recovery days to significantly help recovery. Currently pairing with a high protein diet.
Routine detail
Day 1
Leg Day
Est. 0 min
6 exercises
Step Machine
1 Set
Barbell Squat
3 Sets x 5 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Day 2
Stretch & Sauna 30 min
Est. 0 min
8 exercises
Kneeling Hip Flexor
3 Sets x 8 Reps
Band Hamstring Stretch
3 Sets x 8 Reps
Pike
3 Sets
Hip Stretch
3 Sets x 8 Reps
Soleus and Achilles Stretch
3 Sets x 8 Reps
Bench Quad Stretch (Supine)
3 Sets x 8 Reps
Step Machine
3 Sets
Treadmill Running
3 Sets
Day 3
Chest, shoulder, back, Sauna 20min
Est. 0 min
9 exercises
Machine Iso Lateral High Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Sauna
3 Sets
Stability Ball Side Crunch
3 Sets x 8 Reps
Day 4
Stretch & Sauna 30min
Est. 0 min
7 exercises
Supine internal and external rotation
3 Sets x 8 Reps
Prone W-Y
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Resistance band fly
3 Sets x 8 Reps
Downward Facing Dog
3 Sets x 8 Reps
Chest and Shoulder Stretch
3 Sets x 8 Reps
Stability Ball Chest Stretch
3 Sets x 8 Reps
Day 5
Arms and Abs Sauna 20min
Est. 0 min
9 exercises
Step Machine
1 Set
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
