Loading...
Aces & Eights Power Training
AUDIO TIP
Sport
Beginner
None
Plan Details
The Aces & Eights Power Training routine by Gmen44 is a 3 day workout plan. It is a beginner level plan to achieve sport fitness goals.
w w w w w w w w w w w w w w w w w w w w
Routine detail
Day 1
chest & shoulders #1
Est. 75 min
11 exercises
DB weighted Pushups
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12,7,2 Reps
Dumbbell Seated Arnold Press
3 Sets x 12,11,10 Reps
Dumbbell Incline Bench Press
3 Sets x 12,12,10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
T Bar Prone Row
3 Sets x 8 Reps
Smith Machine Decline Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,7 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Day 2
Workout Day #2
Est. 59 min
14 exercises
Dumbbell Walking Lunge
2 Sets
Weight Plate Russian Twist
2 Sets
Barbell Glute Bridge
3 Sets
Machine Seated Calf Raise
3 Sets
Hanging Leg Raise
3 Sets
Barbell Front Squat
3 Sets
Bench Weighted Decline Crunch
3 Sets
Barbell Standing Calf Raise
3 Sets
Barbell Squat
3 Sets
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
reverse sled
2 Sets x 8 Reps
front sled
2 Sets x 8 Reps
Day 3
Workout Day #3
Est. 57 min
10 exercises
Dumbbell Wrist Curl (Palms Up)
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
