Swiss Restart/Recovery
General
Intermediate
Machine strength
Plan Details
The Swiss Restart/Recovery routine by Swissshredded is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
After a long rest or pause, this routine is basic to recover an regain force and pump. Start set one with a light weight and do reps as many as possible to get a max pump. Then increase weight! Be very focused on doing proper and exact moves, don't hurry!!!
Routine detail
Mon
Legs/Abs
Est. 40 min
5 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Clean Deadlift
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
Tue
Chest/Triceps
Est. 42 min
5 exercises
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 8 Reps
Barbell Rear Military Press
4 Sets x 8 Reps
Cable Incline Tricep Extension
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Wed
Back/Biceps
Est. 49 min
6 exercises
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Thu
Legs/Abs
Est. 39 min
5 exercises
Bench Crunch
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Reverse Crunch
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Fri
Chest/Back/
Est. 49 min
6 exercises
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Smith Machine Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Front Raise
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Sat
Cardio
Est. 62 min
1 exercise
Running
1 Set
