make luke great again
General
Advanced
Machine strength
Plan Details
The make luke great again routine by sakul. is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
LEG DAY
Est. 120 min
9 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Walking Lunge
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Cable Internal Rotation
1 Set x 12 Reps
Plank
1 Set
Treadmill Running
1 Set
Day 2
Boobies
Est. 133 min
9 exercises
Barbell Bench Press
7 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Crunch
1 Set x 12 Reps
Treadmill Running
1 Set
Day 3
DEADLIFT
Est. 126 min
9 exercises
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Bench Press
6 Sets x 5 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Treadmill Running
1 Set
