Aaron's quick program
General
Intermediate
Machine strength
Plan Details
The Aaron's quick program routine by aaron.c.lance is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and legs
Est. 130 min
10 exercises
Air Bike
3 Sets x 30 Reps
Cable External Rotation
3 Sets x 15 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Machine Single-Leg Press
5 Sets x 8 Reps
Machine Single-Leg Calf Press
5 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Machine Single-Leg Extension
5 Sets x 8 Reps
Dumbbell One-Arm Bench Press
5 Sets x 8 Reps
Dumbbell Pullover
5 Sets x 8 Reps
Running
1 Set
Day 2
Legs and arms
Est. 122 min
9 exercises
Parallel Bar Leg Raise
3 Sets x 20 Reps
Barbell Front Squat
5 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 8 Reps
Dip
5 Sets x 15 Reps
Barbell Deadlift
5 Sets x 8 Reps
Preacher Curl Machine
5 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
5 Sets x 8 Reps
Dumbbell Tricep Extension
5 Sets x 8 Reps
Running
1 Set
Day 3
Back and legs
Est. 119 min
9 exercises
Air Bike
3 Sets x 30 Reps
Barbell Lunge
5 Sets x 8 Reps
Pull-Up
5 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Machine Single-Leg Extension
5 Sets x 8 Reps
Back Hyperextension
3 Sets x 20 Reps
Machine Calf Raise
5 Sets x 8 Reps
Running
1 Set
Day 4
Legs and shoulders
Est. 136 min
10 exercises
Bench Leg Raise (Supine)
3 Sets x 30 Reps
Barbell Deadlift
5 Sets x 8 Reps
Cable Deltoid Raise
5 Sets x 15 Reps
Barbell Squat
5 Sets x 8 Reps
Dumbbell One-Arm Front Raise
5 Sets x 8 Reps
Barbell Shoulder Press
5 Sets x 8 Reps
Dumbbell Lunge
5 Sets x 8 Reps
Barbell Upright Row
5 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Running
1 Set
