Bench-Squat-Deadlift
General
Advanced
Machine strength
Plan Details
The Bench-Squat-Deadlift routine by efeitz is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
DeadLift
Est. 60 min
7 exercises
Barbell Sumo Deadlift
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 15 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Wed
Bench Press
Est. 53 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Cable Seated Row
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Dumbbell Incline Spider Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Fri
Squat
Est. 48 min
6 exercises
Smith Machine Squat
5 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
calf machine shrugs
3 Sets x 8 Reps
Smith Machine Reverse Shrugs
3 Sets x 8 Reps
Sat
Barbell Row
Est. 53 min
7 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 15 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
