rokamoto
RO July-September
Sport
Intermediate
None
Plan Details
The RO July-September routine by rokamoto is a 4 day workout plan. It is a intermediate level plan to achieve sport fitness goals.
Plan Description
July 15-August 18: you can move days around and mix up the warm up cardio but DO use the step machin...
Day 1
Day 2
Day 3
Day 4
Back + Bicep
Est time: 0 min
10 exercises
Step Machine
Cardio
Sets
1
Reps
8
Interval
05:00
Rest Time
00:00
Dumbbell One-Arm Row
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Smith Machine Shrug
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Pull-Up
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Smith Machine Good Morning
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Cable Rope Face Pull
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Cable Shoulder Extension
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Machine Seated Row
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Back Hyperextension
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Walking
Cardio
Sets
1
Reps
8
Interval
20:00
Rest Time
00:00
