Muscle groups twice a week
General
Advanced
Machine strength
Plan Details
The Muscle groups twice a week routine by kierstenstoltzfus is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
lean out a bit while keeping my weight and mass that was built during the bulk. prioritizing core strength and leanness, overall vascularity, improving my cardio system, and evening out lacking muscle groups
Routine detail
Day 1
Biceps, Shoulders, Abs, Triceps
Est. 120 min
10 exercises
Walking
1 Set
Machine Assisted Pull-Up
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 2
Quads, Chest, Calves,
Est. 100 min
7 exercises
Step Machine
1 Set
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Day 3
Hamstrings, lats, traps
Est. 106 min
8 exercises
Walking
1 Set
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Day 4
Abs, Biceps, Shoulders, Triceps
Est. 114 min
9 exercises
Walking
1 Set
Parallel Bar Leg Raise
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Day 5
Quads, Chest, Calves
Est. 102 min
7 exercises
Walking
1 Set
Barbell Squat
4 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
