Saiyan Workout
General
Advanced
Machine strength
Plan Details
The Saiyan Workout routine by Vojo9123 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Chest/Arms/ABS
Est. 75 min
12 exercises
Dumbbell Bench Press
5 Sets x 8 Reps
Machine Inner Chest Press
5 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Barbell Tricep Extension
4 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Decline Crunch
1 Set x 8 Reps
Tue
Back/Traps/Calves
Est. 67 min
10 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Snatch Shrug
4 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Seated Calf Raise
9 Sets x 8 Reps
Bodyweight Calf Raise
9 Sets x 8 Reps
Wed
Legs/Arms/ABS
Est. 77 min
11 exercises
Barbell Deep Squat
6 Sets x 8 Reps
Barbell Bench Squat
4 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 8 Reps
Smith Machine Split Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Kneeling Squat
4 Sets x 8 Reps
Bridge
3 Sets
Glute Kickback
3 Sets x 8 Reps
Barbell Curl
6 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
6 Sets x 8 Reps
Leg Raise
1 Set x 8 Reps
Thu
Chest/Forearms/Calves
Est. 63 min
9 exercises
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 8 Reps
Calf Press On Leg Press
9 Sets x 8 Reps
Bodyweight Calf Raise
9 Sets x 8 Reps
Fri
Back/Legs/ABS
Est. 64 min
11 exercises
Barbell Deadlift
6 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Hanging Leg Raise
1 Set x 8 Reps
Sat
Arms/Calves
Est. 53 min
10 exercises
Machine Seated Row
4 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
