Greek God
General
Advanced
Machine strength
Plan Details
The Greek God routine by Leonardo_voss is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
This Routine is to get more strength and to look like a greek god. It's basic structure contains 5 days but if one wants he can do abs on the rest days.
Routine detail
Mon
Pectorals & Triceps & Shoulders
Est. 63 min
12 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Tue
Back & Biceps
Est. 54 min
10 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Wed
Rest & Abs @Home
Est. 35 min
8 exercises
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Cobra
3 Sets
The Stomach vacuum
3 Sets x 8 Reps
Thu
Legs & Abs
Est. 51 min
10 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Single-Leg Squat
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
The Stomach vacuum
3 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Fri
Pectorals & Triceps & Shoulders
Est. 63 min
12 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Sat
Back & Biceps
Est. 54 min
10 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Sun
Rest & Abs @Home
Est. 35 min
8 exercises
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Cobra
3 Sets
The Stomach vacuum
3 Sets x 8 Reps
