Strong and Bold
General
Advanced
Barbell
Plan Details
The Strong and Bold routine by joshwilson1310 is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Tri's
Est. 47 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Push-Up
4 Sets x 20 Reps
Dip
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 12 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 10 Reps
Tue
Leg's (Squat Focus)
Est. 46 min
7 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Bulgarian Split Squat
4 Sets x 8 Reps
Single-Leg Glute Bridge
4 Sets x 10 Reps
pallof press
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Turkish Getup
4 Sets x 3 Reps
Thu
Legs (Deadlift Focus)
Est. 44 min
6 exercises
Barbell Deadlift
4 Sets x 10 Reps
Single Leg Box Jump
4 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 10 Reps
Kettlebell Windmill
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Fri
Back and Bi's
Est. 47 min
7 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Zottman Curl
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Single Sided Kettlebell Farmers Walk
4 Sets x 4 Reps
Torsonator Barbell Twists
4 Sets x 16 Reps
