3. From 17th Dec 18 (Week 1)
General
Intermediate
Machine strength
Plan Details
The 3. From 17th Dec 18 (Week 1) routine by Mannan86 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
UB1
Est. 91 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Upright Row
5 Sets x 10 Reps
Thumbs down lateral raise
5 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 15 Reps
Barbell Ab Rollout
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Day 2
LB1
Est. 86 min
7 exercises
Barbell Clean Deadlift
5 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Day 3
UB2
Est. 74 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Cable Upright Row
5 Sets x 8 Reps
Smith Machine Shrug
1 Set x 70 Reps
Bench Dip
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
1 Set x 50 Reps
Hanging Knee Raise
4 Sets x 15 Reps
Day 4
LB2
Est. 79 min
7 exercises
Barbell Squat
5 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 1 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
