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AMS
Sport
Intermediate
Body
Plan Details
The AMS routine by nine1100twenty4 is a 6 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Day 1
Chest - Dumbbell Bench First
Est. 63 min
8 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Sit-Up
3 Sets x 40 Reps
Day 1
Chest - Incline Dumbbell First
Est. 55 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Sit-Up
3 Sets x 40 Reps
Day 2
Legs - Leg Press First
Est. 49 min
6 exercises
Machine Leg Press
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Individual Hamstring Curl (Nautilus)
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Barbell Squat
3 Sets x 12 Reps
Sit-Up
3 Sets x 40 Reps
Day 2
Legs - Squat First
Est. 49 min
6 exercises
Barbell Squat
3 Sets x 12 Reps
Individual Hamstring Curl (Nautilus)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 12 Reps
Sit-Up
3 Sets x 40 Reps
Day 3
Running
Est. 48 min
5 exercises
Running
1 Set
Planks
3 Sets x 45 Reps
Scorpion
3 Sets x 30 Reps
Stability Ball Jackknife
3 Sets x 12 Reps
Stability Ball Hip Extension
3 Sets x 8 Reps
Day 4
Bi's/Back - Back first
Est. 60 min
8 exercises
Machine Reverse T Bar Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
1 Set x 28 Reps
Cable One-Arm Row
3 Sets x 10 Reps
Sit-Up
3 Sets x 40 Reps
