Army strength
General
Intermediate
Machine strength
Plan Details
The Army strength routine by Pathfinder1403 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Develop, maintain or build on your strength and endurance
Routine detail
Mon
Legs and Abs
Est. 73 min
12 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Barbell Single-Leg Squat
2 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Seated Bench Leg Pull-In
2 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Tue
Shoulders
Est. 133 min
12 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Rowing
3 Sets
Leverage Shoulder Press
3 Sets x 8 Reps
Wed
Chest
Est. 87 min
14 exercises
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Walking Lunge
2 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Alternating Reach and Catch
3 Sets x 8 Reps
Thu
Back
Est. 113 min
9 exercises
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Rowing
3 Sets
Dumbbell Walking Lunge
3 Sets x 8 Reps
Fri
Arms
Est. 157 min
16 exercises
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Rowing
3 Sets
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Any
CrossFit Chest
Est. 92 min
6 exercises
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Rowing
3 Sets
Kettlebell Front Squat
3 Sets x 8 Reps
Dumbbell Decline Bench Press
2 Sets x 8 Reps
Barbell Bulgarian Split Squat
2 Sets x 8 Reps
Any
Make up day
Est. 79 min
12 exercises
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
