Fullbody+legs
General
Intermediate
Machine strength
Plan Details
The Fullbody+legs routine by misieksliwka is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Upper1
Est. 29 min
7 exercises
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12,10,8,6 Reps
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,6 Reps
Cable Cross-Over
3 Sets x 12,10,8 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 15,12,10,8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15,12,10,8 Reps
Dumbbell One-Arm Row
3 Sets x 12,10,8 Reps
Day 2
Lower
Est. 34 min
6 exercises
Machine Leg Extension
3 Sets x 12,10,8 Reps
Machine Seated Leg Curl
3 Sets x 15,12,8 Reps
Barbell Squat
4 Sets x 15,12,10,8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12,10,8 Reps
Machine Calf Press
4 Sets x 20 Reps
Day 3
Upper2
Est. 28 min
7 exercises
Machine Lat Pulldown
3 Sets x 12,10,8 Reps
Machine Fly
3 Sets x 12,10,8 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Cable Lateral Raise
3 Sets x 15,12,10 Reps
Dumbbell Incline Curl
4 Sets x 12,10,8,8 Reps
EZ Bar Incline Tricep Extension
4 Sets x 12,10,8,8 Reps
Day 4
Upper3
Est. 30 min
8 exercises
Dumbbell Fly
3 Sets x 12,10,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,6 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12,10,8,6 Reps
Barbell Standing Calf Raise
4 Sets x 12,10,8,6 Reps
T Bar Row
3 Sets x 12,10,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Shoulder Press
4 Sets x 12,10,8,6 Reps
