Main workout-No days off workout 9.19.23
General
Advanced
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Plan Details
The Main workout-No days off workout 9.19.23 routine by hicks2468 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
This is a workout that you will do everyday. The days have been divided up so that each body part gets two days rest in between being exercised. For best results this workout should be done for at least 100 days. If you are new, start with two sets instead of the listed four sets per experience.
Routine detail
Mon
Quads, Calf, Glutes, & chest 4/2/1/1
Est. 0 min
9 exercises
Hack Squat
4 Sets x 10 Reps
Hack Calf Raise
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Leverage Chest Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Tue
Back, Bi, & Shoulder 4/3/1
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Cable Rope Seated Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Wed
Hams, Calves, Shoulder 5/2/1
Est. 0 min
8 exercises
Smith Machine Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 10 Reps
Stability Ball Hamstring Curl to Bridge
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Thu
Chest, Tris, & Traps 4/3/1
Est. 0 min
8 exercises
Leverage Decline Chest Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Fri
Glutes, Quads, & back 4/3/1
Est. 0 min
8 exercises
Smith Machine Front Squat
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Cable Leg Kickback
4 Sets x 10 Reps
Sat
Shoulders, Bicep & Forearms 4/3/1
Est. 0 min
8 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Zottman Curl
4 Sets x 10 Reps
Dumbbell Incline Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Sun
Trap,Tri, and Hams 4/3/1
Est. 0 min
7 exercises
Barbell Shrug
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Cable Judo Flip
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
