Pacifico Grind
General
Intermediate
Barbell
Plan Details
The Pacifico Grind routine by matt.finder is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Mix of bulk and cycle days
Routine detail
Mon
Back Day +10 Min Step
Est. 107 min
8 exercises
Barbell Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row to Neck
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Step Machine
3 Sets
Tue
Shoulder Circuit Day
Est. 150 min
6 exercises
Step Machine
3 Sets
Dumbbell Seated One-Arm Arnold Press
3 Sets x 8 Reps
Dumbbell Arnold Press (Stability Ball)
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Raise
3 Sets x 8 Reps
Step Machine
3 Sets
Wed
Leg Day +10 min cardio
Est. 106 min
8 exercises
Step Machine
3 Sets
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Thu
Arms Circuit Day
Est. 162 min
8 exercises
Step Machine
3 Sets
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Step Machine
3 Sets
Fri
Chest Day +10 Min Cardio
Est. 39 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Sat
Optional 30 Min Swim/Run/Hills/Step/Bike
Est. 123 min
2 exercises
Swimming
3 Sets
Treadmill Running
3 Sets
Sun
Optional 30 Min Swim/Run/Hills/Step/Bike
Est. 185 min
3 exercises
Treadmill Running
3 Sets
Swimming
3 Sets
Step Machine
3 Sets
