Sean's Plan
General
Intermediate
Machine strength
Plan Details
The Sean's Plan routine by sbarton3 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
General
Routine detail
Day 1
Chest/Back
Est. 0 min
9 exercises
Cable Rope Face Pull
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
neutral grip chin up
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Wide grip cable row
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 25 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Day 2
Legs
Est. 0 min
7 exercises
Side Plank
3 Sets x 8 Reps
Stir the pot
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
dumbbells Bulgarian split squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Day 3
Shoulder
Est. 0 min
8 exercises
Cable Rope Face Pull
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Day 4
Deadlift
Est. 0 min
8 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Machine assist wide grip pull up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
