Patrick workout
General
Advanced
Machine strength
Plan Details
The Patrick workout routine by KevinChan18 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
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Routine detail
Day 1
Chest
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Machine Inner Chest Press
4 Sets x 10 Reps
Day 2
Back
Est. 0 min
6 exercises
Rear Pull-Up (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Pullover
3 Sets x 8 Reps
Day 3
Legs
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Bench Hip Thrust
4 Sets x 10 Reps
Cable Leg Kickback
4 Sets x 10 Reps
Hip Adduction
4 Sets x 10 Reps
Day 4
Shoulders & Arms
Est. 0 min
6 exercises
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Day 5
Arms
Est. 0 min
8 exercises
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Arnold Press
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
