Strength Comes in Numbers
General
Advanced
Machine strength
Plan Details
The Strength Comes in Numbers routine by FredrickPennington is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Shoulders
Est. 51 min
6 exercises
Medicine Ball Overhead Throw
4 Sets x 12 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Barbell Rear Press
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Tue
Arms
Est. 34 min
6 exercises
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Wed
Chest
Est. 67 min
6 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Cable Cross-Over
4 Sets x 6 Reps
Dumbbell Pullover
4 Sets x 6 Reps
Barbell Decline Bench Press (Reverse Grip)
4 Sets x 6 Reps
Dumbbell One-Arm Bench Press
4 Sets x 6 Reps
Thu
Back
Est. 50 min
6 exercises
Pull-Up
4 Sets x 5 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Elevated Row
4 Sets x 12 Reps
Cable V-Bar Row
4 Sets x 12 Reps
Barbell One-Arm Row
4 Sets x 12 Reps
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
Fri
Active Recovery
Est. 47 min
1 exercise
Swimming
1 Set
Sat
Legs
Est. 58 min
7 exercises
Barbell Squat
4 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Front Squat
3 Sets x 5 Reps
Barbell Deadlift
4 Sets x 8 Reps
Hack Squat
4 Sets x 12 Reps
