Nando Ravestein
General
Intermediate
Machine strength
Plan Details
The Nando Ravestein routine by Nando_Ravestein is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Arnold split
Routine detail
Mon
Chest/Back
Est. 0 min
6 exercises
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Machine Reverse T Bar Row
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Cable Rope Pullover (Supine)
3 Sets x 8 Reps
Tue
Shoulders/arms
Est. 0 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Wed
Legs
Est. 0 min
6 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Weight Plate Sissy Squat
3 Sets x 8 Reps
Single-Leg Hack Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Chest
Est. 0 min
6 exercises
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Sat
Back
Est. 0 min
6 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Reverse T Bar Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Incline Bench Row
3 Sets x 8 Reps
Sun
Legs
Est. 0 min
6 exercises
Hack Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Weight Plate Sissy Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
