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ADR work out
General
Advanced
Body
Plan Details
The ADR work out routine by ninjagoo is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Any
Body weight
Est. 184 min
9 exercises
Jump Rope
1 Set
Air Bike
10 Sets x 30 Reps
Sit-Up
10 Sets x 50 Reps
Pull-Up
10 Sets x 10 Reps
Chin-Up with Knee Raise
10 Sets x 10 Reps
Push-Up
10 Sets x 25 Reps
Dip
10 Sets x 10 Reps
Rowing
1 Set
Burpee
10 Sets x 10 Reps
Any
Deadlift / press
Est. 73 min
5 exercises
Barbell Deadlift
7 Sets x 5 Reps
Barbell Military Press
7 Sets x 5 Reps
Pendlay row
3 Sets x 6 Reps
Barbell Push Press
5 Sets x 3 Reps
Power Clean
9 Sets x 3 Reps
Any
Squat / bench press
Est. 73 min
5 exercises
Barbell Squat
7 Sets x 6 Reps
Barbell Bench Press
7 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Barbell Front Squat
5 Sets x 3 Reps
Power Clean
9 Sets x 3 Reps
Any
Deadlift circuit
Est. 62 min
5 exercises
Barbell Deadlift
5 Sets x 5 Reps
Medicine Ball Catch and Throw
5 Sets x 20 Reps
Pull-Up
5 Sets x 7 Reps
Sit-Up
5 Sets x 25 Reps
Push-Up
5 Sets x 25 Reps
Any
Squat Circuit
Est. 49 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Dip
5 Sets x 7 Reps
Rowing
1 Set
Medicine Ball Catch and Throw
5 Sets x 20 Reps
Sit-Up
5 Sets x 25 Reps
Any
Bench Press Circuit
Est. 55 min
5 exercises
Barbell Bench Press
5 Sets x 5 Reps
Sit-Up
5 Sets x 25 Reps
Box Jump Multiple Response
5 Sets x 10 Reps
Chin-Up with Knee Raise
5 Sets x 5 Reps
Medicine Ball Catch and Throw
5 Sets x 20 Reps
Any
gym
Est. 52 min
5 exercises
Rowing
1 Set
Box Jump Multiple Response
5 Sets x 10 Reps
Push-Up
5 Sets x 25 Reps
Medicine Ball Overhead Slam
5 Sets x 20 Reps
Stability Ball Back Extension
5 Sets x 15 Reps
Any
Gym circuit
Est. 52 min
5 exercises
Stability Ball Back Extension
5 Sets x 15 Reps
Rowing
1 Set
Box Jump Multiple Response
5 Sets x 10 Reps
Push-Up
5 Sets x 25 Reps
Medicine Ball Overhead Slam
5 Sets x 20 Reps
