2017: Nov-Dec
General
Advanced
Machine strength
Plan Details
The 2017: Nov-Dec routine by cnigel321 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Basic compound...
Routine detail
Mon
PM: Legs & Back
Est. 36 min
7 exercises
Machine Leg Press
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Mon
AM: Legs
Est. 65 min
9 exercises
Step Machine
1 Set
Push-Up
3 Sets x 10 Reps
Groin stretch
3 Sets
Straddle Stretch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
90/90 Hamstring Stretch
3 Sets x 10 Reps
Quadricep Stretch
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Tue
Chest & Back
Est. 83 min
9 exercises
Running
1 Set
Seated Hamstring Stretch
3 Sets x 10 Reps
Quadricep Stretch
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Wed
AM: Arms
Est. 67 min
9 exercises
Elliptical Training
1 Set
Push-Up
3 Sets x 10 Reps
Barbell 21
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
pull up with underhand grip
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Thu
AM: Shoulders
Est. 32 min
1 exercise
Stationary Bike
1 Set
