Witness The Fitness
General
Advanced
Machine strength
Plan Details
The Witness The Fitness routine by Matty Wilko is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Mixture of routines.
Routine detail
Any
Chest
Est. 81 min
8 exercises
Dumbbell Deep Push-Up
1 Set x 50 Reps
Dumbbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Smith Machine Decline Bench Press (Reverse Grip)
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Rope Pullover (Supine)
3 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Any
Delts
Est. 77 min
8 exercises
Barbell Push Press
1 Set x 50 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Cable Front Raise
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Cable Shrug
4 Sets x 10 Reps
Cable Behind the Back Wrist Curl
4 Sets x 10 Reps
Any
Legs
Est. 78 min
8 exercises
Prisoner Squat
1 Set x 50 Reps
Barbell Squat
5 Sets x 5 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Calf Press
4 Sets x 10 Reps
Smith Machine Reverse Calf Raise
4 Sets x 10 Reps
Any
Back
Est. 76 min
8 exercises
Chin-Up with Knee Raise
1 Set x 50 Reps
Barbell Deadlift
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
