Mike's Ultimate
General
Advanced
Machine strength
Plan Details
The Mike's Ultimate routine by micheyg is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Works for me at the moment! Source for mixing it up: https://www.youtube.com/watch?v=yz59KggOtb0 Source for KB: https://www.youtube.com/watch?v=iZhDo2KhqY8
Routine detail
Day 1
Shoulders / Abs
Est. 63 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10,6,10,8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
4 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Dumbell Crush Grip Pressout
4 Sets x 10,6,8,8 Reps
Cable External Rotation
3 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Plank
3 Sets
Day 2
Legday / Abs
Est. 64 min
9 exercises
Smith Machine Bench Squat
4 Sets x 10,10,6,6 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10,8,6,10 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Day 3
Back / Biceps
Est. 95 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 10,8,8,6 Reps
Rocking Lat Pulldown
4 Sets x 10 Reps
Stability Ball Back Extension
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 88 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Cable One-Arm Seated Row
4 Sets x 10 Reps
Day 4
Chest / Triceps
Est. 49 min
7 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Fly
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 10,8,8,6 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10,8,8,6 Reps
Day 5
Mix it up
Est. 23 min
15 exercises
Walkout to Press-Up with Shoulder Taps
1 Set
Squat with Knee to Elbow (left leg)
1 Set
8 High Knees then Burpee
1 Set
Squat with Knee to Elbow (right leg)
1 Set
Kick Throughs
1 Set
Knees to Elbow in Plank position
1 Set
90 Degree Squat Jumps
1 Set
Staggered Stance Push-Ups (left hand forward)
1 Set
Fast Feet with Punches
1 Set
Staggered Stance Push-Ups (right hand forward)
1 Set
Side Lunge (left side)
1 Set
Bear Crawl
1 Set
Side Lunge (right side)
1 Set
Narrow Push-Up with Arm Lift
1 Set
Burpee 180 Shuffle
1 Set
Day 6
Kettlebells
Est. 45 min
9 exercises
Kettlebell Squat and Press
1 Set x 45 Reps
Kettlebell Figure Eight
1 Set x 45 Reps
Kettlebell Squat and Press
1 Set x 45 Reps
Kettlebell Figure Eight
1 Set x 45 Reps
Kettlebell One-Arm Swing
1 Set x 45 Reps
Kettlebell One-Arm Row
1 Set x 45 Reps
Kettlebell One-Arm Swing
1 Set x 45 Reps
Kettlebell One-Arm Row
1 Set x 45 Reps
Kettlebell Turkish Get-Up Lunge
1 Set x 45 Reps
