Samuel
General
Intermediate
None
Plan Details
The Samuel routine by arnaldocalaiala is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Bulking
Routine detail
Mon
New Workout
Est. 0 min
5 exercises
Barbell Squat
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 15 Reps
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Machine Leg Press
6 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Tue
New Workout
Est. 0 min
6 exercises
Machine Fly
5 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Cable Cross-Over
3 Sets x 20 Reps
Push-Up
3 Sets x 12 Reps
Thu
New Workout
Est. 0 min
14 exercises
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 15 Reps
Cable Upright Row
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Dip
3 Sets x 10 Reps
Fri
New workout
Est. 0 min
7 exercises
Hack Squat
6 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Smith Machine Front Squat
4 Sets x 15 Reps
Machine Leg Extension
3 Sets x 25 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
