Nawidus
Waterbury Water emph leg
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General
Intermediate
Machine strength
Plan Details
The Waterbury Water emph leg routine by Nawidus is a 3 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
Full Body Workout 3 times a Week Based on 10x3, 4x6 and Pump Rep Ranges...
Day 1
Day 2
Day 3
Day 1
Est time: 110 min
16 exercises
Barbell Deep Squat
Upper Legs
Sets
5
Reps
5
Interval
00:00
Rest Time
02:40
Machine Leg Extension
Upper Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Machine Leg Curl (Prone)
Upper Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
00:00
Cable Lat Pulldown (Wide Grip)
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable V Bar Pulldown
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
00:00
Cable Seated Row
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Incline Bench Press
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Machine Fly
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Cross-Over
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Front Raise
Shoulders
Sets
2
Reps
10
Interval
00:00
Rest Time
00:00
Cable Bicep Curl (Close Grip)
Biceps
Sets
2
Reps
10
Interval
00:00
Rest Time
01:00
Dip
Triceps
Sets
2
Reps
10
Interval
00:00
Rest Time
00:00
Dumbbell Seated Shoulder Press
Shoulders
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Concentration Curl
Biceps
Sets
2
Reps
12
Interval
00:00
Rest Time
00:00
Dumbbell Tricep Extension
Triceps
Sets
2
Reps
12
Interval
00:00
Rest Time
00:00
Treadmill Running
Cardio
Sets
1
Reps
0
Interval
00:00
Rest Time
00:20
