Full body week 1,3,5,7,9
General
Advanced
Machine strength
Plan Details
The Full body week 1,3,5,7,9 routine by ptclark is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Leg day
Routine detail
Mon
New Workout
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Barbell Curl
3 Sets x 16 Reps
Dumbbell Hammer Curl
3 Sets x 16 Reps
Tue
New Workout
Est. 0 min
7 exercises
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 16 Reps
Hanging Leg Raise
3 Sets x 16 Reps
Sit-Up
3 Sets x 16 Reps
Wed
New Workout
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 15 Reps
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Arnold Press
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 16 Reps
Cable Lateral Raise
3 Sets x 16 Reps
Thu
New Workout
Est. 0 min
10 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Fri
New Workout
Est. 0 min
7 exercises
Barbell Curl
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 21 Reps
Cable Shoulder Extension
3 Sets x 21 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
