iron Curtain
General
Beginner
None
Plan Details
The iron Curtain routine by r0cker0 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
getting strong while using a short time for working out. 4 day split with 3 days of rest to recover
Routine detail
Mon
Workout Day #1
Est. 46 min
7 exercises
Barbell Military Press
4 Sets x 3 Reps
Barbell Bent-Over Row
6 Sets x 3 Reps
Barbell Squat
6 Sets x 3 Reps
Barbell Upright Row
4 Sets x 3 Reps
Barbell Curl
3 Sets x 8 Reps
Hanging Leg Raise
1 Set x 20 Reps
Abdominal Pendulum
1 Set x 20 Reps
Tue
Workout Day #2
Est. 32 min
4 exercises
Barbell Bench Press
5 Sets x 3 Reps
Barbell Clean
5 Sets x 3 Reps
Barbell Lunge
5 Sets x 3 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Wed
Workout Day #3
Est. 0 min
0 exercises
This day is empty
Thu
Workout Day #4
Est. 38 min
5 exercises
Barbell Military Press
6 Sets x 3 Reps
Barbell Romanian Deadlift
4 Sets x 3 Reps
Barbell Front Squat
5 Sets x 5 Reps
Barbell Upright Row
4 Sets x 3 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Fri
Workout Day #5
Est. 38 min
5 exercises
Barbell Bench Press
6 Sets x 3 Reps
Barbell Clean
5 Sets x 3 Reps
Barbell Squat
4 Sets x 3 Reps
Barbell Upright Row
4 Sets x 3 Reps
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
