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AT plan
AUDIO TIP
General
Beginner
None
Plan Details
The AT plan routine by AhmedT51 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 2
Push New
Est. 70 min
8 exercises
Dumbbell Bench Press (Palms in)
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Overhead press
4 Sets x 15,10,10,10 Reps
Dumbbell Lateral Raise
4 Sets x 15,15,12,12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,9,7,8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10,10,8,8 Reps
Reverse Crunch
4 Sets x 12 Reps
Day 1
Pull New
Est. 68 min
10 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,10,12,10 Reps
EZ Bar Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Prone Incline Shrug
4 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Posterior Fly on Stability Ball
4 Sets x 12 Reps
Dumbbell Spider Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Cable Bicep Curl (Supine)
3 Sets x 10,10,7 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Low cable chest fly
3 Sets x 10 Reps
Day 3
Legs
Est. 86 min
12 exercises
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10,12,12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10,12,12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10,10,12 Reps
Day 4
Upper
Est. 62 min
9 exercises
Dumbbell Bench Press
3 Sets x 15,15,12 Reps
Cable Lower Chest Raise
2 Sets x 10 Reps
Dumbbell Incline Tricep Extension
4 Sets x 8 Reps
Dumbbell Seated Front Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Preacher Curl
2 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
2 Sets x 8 Reps
Cable Seated Crunch
4 Sets x 8 Reps
Day 5
Lower
Est. 59 min
7 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Glute Kickback (Kneeling)
4 Sets x 15 Reps
Air Bike
4 Sets x 15 Reps
