short and sweet
General
Intermediate
Machine strength
Plan Details
The short and sweet routine by bazd is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
squats
Est. 54 min
6 exercises
Barbell Deep Squat
8 Sets x 5 Reps
Machine Leg Press
5 Sets x 20 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Hip Abduction
2 Sets x 8 Reps
Machine Hip Adduction
2 Sets x 8 Reps
Wed
bench
Est. 93 min
9 exercises
Barbell Bench Press
7 Sets x 3 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Walking
1 Set
Fri
deadlift
Est. 73 min
8 exercises
Barbell Deadlift
8 Sets x 3 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Hammer Curl
6 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Any
biceps
Est. 20 min
3 exercises
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
21
2 Sets x 12 Reps
