Soto52

General

Advanced

Machine strength

Plan Details

The Soto52 routine is a 14 day workout plan. It is an advanced level plan to achieve general fitness goals.

Two Week Routine: 14 Days. Monday-Sunday Rest Days: 3, 6, 10, & 13 Cardio: 1 Mile before & after. Day 1: Chest, Back, Core Day 2: Biceps, Shoulders, Core Day 3: Rest/Stretch Day 4: Legs, Triceps, Core Day 5: Chest, Back, Core Day 6: Rest/Stretch Day 7: Biceps, Shoulders, Core Day 8: Legs, Triceps, Core Day 9: Chest, Back, Core Day 10: Rest/Stretch Day 11: Biceps, Shoulders, Core Day 12: Legs, Triceps, Core Day 13: Rest/Stretch Day 14: Cardio, Core

Routine detail

Day 1

Chest, Back, Core

Est. 147 min

15 exercises

Treadmill Running

1 Set

Plank

4 Sets

Hanging Knee Raise (Rotational)

4 Sets x 14 Reps

Leg Raise

4 Sets x 25 Reps

Barbell Bench Press

4 Sets x 12 Reps

Barbell Deadlift

4 Sets x 12 Reps

Smith Machine Incline Bench Press

4 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 12 Reps

Barbell Front Raise Pullover

4 Sets x 12 Reps

Pull-Up

4 Sets x 10 Reps

Dip

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Push-Up

4 Sets x 12 Reps

Rowing

1 Set

Day 2

Biceps, Shoulders, Core

Est. 224 min

13 exercises

Bench Leg Raise (Supine)

4 Sets x 12 Reps

Windshield Wipers

4 Sets x 12 Reps

Crunch

4 Sets x 12 Reps

Treadmill Running

4 Sets

Treadmill Running

4 Sets

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Dumbbell Shoulder Press

4 Sets x 12 Reps

Dumbbell Bent-Over Raise

4 Sets x 12 Reps

Dumbbell Reverse Fly

4 Sets x 12 Reps

Shoulder Cable Pull

4 Sets x 12 Reps

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

Barbell Preacher Curl

4 Sets x 12 Reps

Cable Dual Overhead Curl

4 Sets x 12 Reps

Day 3

Rest/Stretch

Est. 0 min

0 exercises

This day is empty

Day 4

Legs, Triceps, Core

Est. 235 min

14 exercises

Abdominal Pendulum

4 Sets x 12 Reps

Parallel Bar Hip Flexion

4 Sets x 12 Reps

Side Plank

4 Sets x 12 Reps

Jump Rope

4 Sets

Treadmill Running

4 Sets

Dip

4 Sets x 12 Reps

Barbell Tricep Extension

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Barbell Squat

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Glute Kickback

4 Sets x 12 Reps

Smith Machine Split Squat

4 Sets x 12 Reps

Quadricep Stretch

4 Sets x 12 Reps

Cable Hip Abduction

4 Sets x 12 Reps

Day 5

Chest, Back, Core

Est. 240 min

15 exercises

Hanging Knee Raise (Rotational)

4 Sets x 12 Reps

Plank

4 Sets

Leg Raise

4 Sets x 12 Reps

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Fly

4 Sets x 12 Reps

Dumbbell Deep Push-Up

4 Sets x 12 Reps

Rowing

1 Set

Treadmill Running

1 Set

Dumbbell Incline Bench Row

4 Sets x 12 Reps

Dumbbell Rear Delt Row

4 Sets x 12 Reps

Dumbbell Bent-Over Row

4 Sets x 12 Reps

Gironda Sternum Pull-Up

4 Sets x 12 Reps

Machine Lat Pulldown

4 Sets x 12 Reps

Cable V-Bar Row

4 Sets x 12 Reps

Machine Fly

4 Sets x 12 Reps

Day 6

Rest/Stretch

Est. 0 min

0 exercises

This day is empty

Day 7

Biceps, Shoulders, Core

Est. 211 min

6 exercises

Bench Leg Raise (Supine)

4 Sets x 12 Reps

Windshield Wipers

4 Sets x 12 Reps

Crunch

4 Sets x 12 Reps

Jump Rope

4 Sets

Treadmill Running

4 Sets

Treadmill Running

4 Sets

Day 8

Legs, Triceps, Core

Est. 234 min

14 exercises

Abdominal Pendulum

4 Sets x 12 Reps

Parallel Bar Hip Flexion

4 Sets x 12 Reps

Side Plank

4 Sets x 12 Reps

Jump Rope

4 Sets

Treadmill Running

4 Sets

Machine Dip

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Machine Seated Tricep Dip

4 Sets x 12 Reps

Calf Press On Leg Press

4 Sets x 12 Reps

Machine Calf Raise

4 Sets x 12 Reps

Barbell Kneeling Squat

4 Sets x 12 Reps

Barbell Lateral Lunge

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Day 9

Chest, Back, Core

Est. 225 min

13 exercises

Hanging Knee Raise (Rotational)

4 Sets x 12 Reps

Plank

4 Sets

Leg Raise

4 Sets x 12 Reps

Treadmill Running

4 Sets

Rowing

4 Sets

Dual Cable Triceps Extension

4 Sets x 12 Reps

Leverage Machine High Row

4 Sets x 12 Reps

Leverage Machine Iso Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Standing Row

4 Sets x 12 Reps

Cable Cross-Over

4 Sets x 12 Reps

Cable Lower Chest Raise

4 Sets x 12 Reps

Leverage Decline Chest Press

4 Sets x 12 Reps

Day 10

Rest/Stretch

Est. 0 min

0 exercises

This day is empty

Day 11

Biceps, Shoulders, Core

Est. 149 min

5 exercises

Bench Leg Raise (Supine)

4 Sets x 12 Reps

Windshield Wipers

4 Sets x 12 Reps

Crunch

4 Sets x 12 Reps

Treadmill Running

4 Sets

Treadmill Running

4 Sets

Day 12

Rest/Stretch

Est. 0 min

0 exercises

This day is empty

Day 12

Legs, Triceps, Core

Est. 205 min

11 exercises

Abdominal Pendulum

4 Sets x 12 Reps

Parallel Bar Hip Flexion

4 Sets x 12 Reps

Side Plank

4 Sets x 12 Reps

Jump Rope

4 Sets

Treadmill Running

4 Sets

Dip

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Bridge

4 Sets

Machine Seated Calf Raise

4 Sets x 12 Reps

Barbell Lunge

4 Sets x 12 Reps

Day 14

Cardio, Core

Est. 44 min

5 exercises

Frog Sit-Up

4 Sets x 12 Reps

Sit-Up

4 Sets x 12 Reps

Weighted Side Bend

4 Sets x 12 Reps

Side Bridge

4 Sets

Back Hyperextension

4 Sets x 12 Reps

Soto52

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