super stong and no crying
General
Intermediate
Machine strength
Plan Details
The super stong and no crying routine by delisi.adam is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth. It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest. Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth. **** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine.
Routine detail
Mon
Legs and Abs
Est. 65 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Plank
3 Sets
Crunch
3 Sets x 20 Reps
Tue
Break
Est. 0 min
0 exercises
This day is empty
Wed
Chest and Cardio
Est. 122 min
10 exercises
Barbell Bench Press
5 Sets x 12,12,8,8,8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Treadmill Running
1 Set
Thu
Back and Abs
Est. 70 min
10 exercises
Air Bike
3 Sets x 20 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Leg Raise
3 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Fri
Break
Est. 0 min
0 exercises
This day is empty
Sat
Break
Est. 0 min
0 exercises
This day is empty
Sun
Biceps and Shoulders
Est. 95 min
12 exercises
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Treadmill Running
1 Set
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Walking
1 Set
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
