Sanjay 21 day challenge
General
Advanced
Machine strength
Plan Details
The Sanjay 21 day challenge routine by SanjaySundaramoorthy is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Chest &triceps
Est. 76 min
13 exercises
Push-Up (Wide Hand)
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Upper Chest Crossover
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Tue
Biceps & Back
Est. 87 min
15 exercises
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine One-Arm Pulldown
3 Sets x 10 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 10 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Legs & Abs
Est. 55 min
9 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Fri
Shoulders & full body
Est. 66 min
10 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
