ark

General

Advanced

Machine strength

Plan Details

The ark routine by devpts is a 14 day workout plan. It is an advanced level plan to achieve general fitness goals.

Strength and endurance. Two weeks to breakup the norm. After cardio, rest indicates the end of a super set. - Do each exercise resting only as long as it takes to transition to the next until a rest is specified. - Repeat each super set the specified number of sets. Weight used should be a challenge while still completing specified number of sets/ reps with good form. - Do not sacrifice form for weight. Routine should take approximately 50-60 minutes.

Routine detail

Day 1

W1D1

Est. 78 min

14 exercises

Elliptical Training

1 Set

Rest

1 Set

Barbell Bench Press

5 Sets x 8 Reps

Pull-Up

5 Sets x 8 Reps

Machine Single-Leg Extension

5 Sets x 8 Reps

Smith Machine Reverse Calf Raise

5 Sets x 8 Reps

Rest

1 Set

Dumbbell Alternating Seated Curl

3 Sets x 8 Reps

Dumbbell Incline Hammer Curl

3 Sets x 8 Reps

EZ Bar Close Grip Curl

3 Sets x 8 Reps

Dumbbell Deep Push-Up

3 Sets x 15 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Dual Cable Triceps Extension

3 Sets x 8 Reps

Rest

1 Set

Day 2

W1D2

Est. 76 min

14 exercises

Elliptical Training

1 Set

Rest

1 Set

Decline Bench Weighted Twist

3 Sets x 8 Reps

Dumbbell Deep Push-Up

3 Sets x 15 Reps

Weight Plate Rotation

3 Sets x 8 Reps

Crunch

3 Sets x 20 Reps

Back Hyperextension

3 Sets x 8 Reps

Rest

1 Set

Clean Russian Press Squat

5 Sets x 8 Reps

Weighted Tricep Dip

5 Sets x 8 Reps

Parallel Bar Leg Raise

5 Sets x 8 Reps

Cable Bicep Curl

5 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

5 Sets x 8 Reps

Rest

1 Set

Day 3

W1D3 - Rest/ Cardio (Choice)

Est. 62 min

1 exercise

Running

1 Set

Day 4

W1D4

Est. 77 min

14 exercises

Elliptical Training

1 Set

Rest

1 Set

Barbell Incline Bench Press

5 Sets x 8 Reps

Machine Inverted Row (Feet Elevated)

5 Sets x 8 Reps

Smith Machine Front Squat

5 Sets x 8 Reps

Cable Reverse Fly

5 Sets x 8 Reps

Rest

1 Set

Barbell Pullover and Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Single-Leg Calf Press

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Deep Push-Up

3 Sets x 15 Reps

Rest

1 Set

Day 5

W1D5

Est. 84 min

15 exercises

Elliptical Training

1 Set

Rest

1 Set

Decline Bench Weighted Twist

3 Sets x 8 Reps

Dumbbell Deep Push-Up

3 Sets x 15 Reps

Weight Plate Rotation

3 Sets x 8 Reps

Crunch

3 Sets x 20 Reps

Pull-Up

3 Sets x 8 Reps

Rest

1 Set

Cable Cross-Over

5 Sets x 8 Reps

Clean Russian Press Squat

5 Sets x 8 Reps

Weighted Tricep Dip

5 Sets x 8 Reps

Parallel Bar Leg Raise

5 Sets x 8 Reps

Cable Lower Chest Raise

5 Sets x 8 Reps

Barbell Preacher Curl

5 Sets x 8 Reps

Rest

1 Set

Day 6

W1D6

Est. 73 min

13 exercises

Pull-Up

5 Sets x 8 Reps

Rest

1 Set

Barbell Bicep Curl (Wide Grip)

3 Sets x 8 Reps

Elliptical Training

1 Set

Dumbbell Fly

5 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Rest

1 Set

Rest

1 Set

Dumbbell Press (Close Grip)

5 Sets x 8 Reps

Barbell Squat to Shoulder Press

3 Sets x 8 Reps

Barbell Bench Press

5 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 8 Reps

Dumbbell Deep Push-Up

3 Sets x 8 Reps

Day 7

W1D7 - Rest/ Cardio (Choice)

Est. 62 min

1 exercise

Running

1 Set

Day 8

W2D1

Est. 76 min

12 exercises

Elliptical Training

1 Set

Rest

1 Set

Barbell Deadlift

5 Sets x 8 Reps

Barbell Shoulder Press

5 Sets x 8 Reps

Barbell Curl

5 Sets x 8 Reps

Rest

1 Set

Bench Push-Up

5 Sets x 8 Reps

Dumbbell Fly

5 Sets x 8 Reps

Dumbbell One-Arm Press (Reverse Grip)

5 Sets x 8 Reps

Dumbbell One-Arm Press (Reverse Grip)

5 Sets x 8 Reps

Cable Cross-Over

5 Sets x 8 Reps

Rest

1 Set

Day 9

W2D2

Est. 72 min

13 exercises

Elliptical Training

1 Set

Rest

1 Set

Hanging Knee Raise Rotation

3 Sets x 8 Reps

Leg Pull-In

3 Sets x 8 Reps

Weight Plate Rotation

3 Sets x 8 Reps

Push-Up

3 Sets x 15 Reps

Rest

1 Set

Clean Russian Press Squat

5 Sets x 8 Reps

Machine Reverse Lat Pulldown (Close Grip)

5 Sets x 8 Reps

Cable One-Arm Tricep Extension

5 Sets x 8 Reps

Cable One-Arm Tricep Extension

5 Sets x 8 Reps

Deadlift to Bicep Curl

5 Sets x 8 Reps

Rest

1 Set

Day 10

W2D3 - Rest/ Cardio (Choice)

Est. 62 min

1 exercise

Running

1 Set

Day 11

W2D4

Est. 77 min

14 exercises

Elliptical Training

1 Set

Rest

1 Set

Barbell Incline Bench Press

5 Sets x 8 Reps

Machine Inverted Row (Feet Elevated)

5 Sets x 8 Reps

Smith Machine Front Squat

5 Sets x 8 Reps

Cable Reverse Fly

5 Sets x 8 Reps

Rest

1 Set

Barbell Pullover and Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Single-Leg Calf Press

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Deep Push-Up

3 Sets x 15 Reps

Rest

1 Set

Day 12

W2D5

Est. 84 min

15 exercises

Elliptical Training

1 Set

Rest

1 Set

Decline Bench Weighted Twist

3 Sets x 8 Reps

Dumbbell Deep Push-Up

3 Sets x 15 Reps

Weight Plate Rotation

3 Sets x 8 Reps

Crunch

3 Sets x 20 Reps

Pull-Up

3 Sets x 8 Reps

Rest

1 Set

Cable Cross-Over

5 Sets x 8 Reps

Clean Russian Press Squat

5 Sets x 8 Reps

Weighted Tricep Dip

5 Sets x 8 Reps

Parallel Bar Leg Raise

5 Sets x 8 Reps

Cable Lower Chest Raise

5 Sets x 8 Reps

Barbell Preacher Curl

5 Sets x 8 Reps

Rest

1 Set

Day 13

W2D6

Est. 73 min

13 exercises

Pull-Up

5 Sets x 8 Reps

Rest

1 Set

Barbell Bicep Curl (Wide Grip)

3 Sets x 8 Reps

Elliptical Training

1 Set

Dumbbell Fly

5 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Rest

1 Set

Rest

1 Set

Dumbbell Press (Close Grip)

5 Sets x 8 Reps

Barbell Squat to Shoulder Press

3 Sets x 8 Reps

Barbell Bench Press

5 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 8 Reps

Dumbbell Deep Push-Up

3 Sets x 8 Reps

Day 14

W2D7 - Rest/ Cardio (Choice)

Est. 62 min

1 exercise

Running

1 Set

ark

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