sasha.gertzen
November, 2018 Dean
AUTOPLAY
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The November, 2018 Dean routine by sasha.gertzen is a 4 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
Sarting Point ...
Day 1
Day 2
Day 3
Day 3
Legs and Abs Rutine
Est time: 65 min
12 exercises
Barbell Squat
Upper Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Barbell Stiff-Leg Deadlift
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Machine Leg Press
Upper Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Machine Leg Press (Wide Stance)
Upper Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Machine Kneeling Leg Curl
Upper Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Machine Leg Extension
Upper Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Machine Calf Raise
Lower Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Decline Crunch
Abs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Decline Bench Rotational Sit-Up
Abs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Decline Bench Leg Raise with Hip Thrust
Abs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Parallel Bar Hip Flexion
Abs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Barbell Seated Twist
Abs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
