Weight Lifting
Sport
Intermediate
Machine strength
Plan Details
The Weight Lifting routine by KJohnson3288 is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Any
Leg and Shoulders
Est. 77 min
11 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Any
Chest and triceps
Est. 90 min
11 exercises
Leverage Decline Chest Press
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Any
Back and biceps
Est. 76 min
11 exercises
Machine Landmine Row (Reverse Grip)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Rear Delt
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Cable reverse W Raise
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Machine Back Extension
4 Sets x 10 Reps
Machine Bicep Curl (Reverse Grip)
4 Sets x 10 Reps
Cable Standing Curl
4 Sets x 10 Reps
