Flow
General
Intermediate
Machine strength
Plan Details
The Flow routine by amstranky is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Workout 1
Est. 73 min
12 exercises
Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Tabata HIT trainer
1 Set
Tue
Workout 2
Est. 131 min
12 exercises
Pull-Up
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Rowing
1 Set
Wed
Workout 3
Est. 133 min
12 exercises
Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Plank
3 Sets
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Step Machine
1 Set
Thu
Workout 4
Est. 133 min
12 exercises
Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Treadmill Running
1 Set
Fri
Workout 5
Est. 131 min
12 exercises
Pull-Up
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Stationary Bike
1 Set
Sat
Workout 6
Est. 133 min
12 exercises
Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Plank
3 Sets
Machine Leg Extension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Rowing
1 Set
Sun
Workout 7
Est. 74 min
12 exercises
Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Stretching
1 Set
