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SUPER A/B AUTUMN 2015
General
Advanced
Machine strength
Plan Details
The SUPER A/B AUTUMN 2015 routine by dmc787 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Upper & HIIT
Est. 29 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 6,8,10,12 Reps
Barbell Bench Press
4 Sets x 6,8,10,12 Reps
Dumbbell One-Arm Row
4 Sets x 6,8,10,12 Reps
Pull-Up
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
HIIT Running
1 Set
Day 2
Legs, Shoulders & Abs
Est. 51 min
7 exercises
Barbell Squat
4 Sets x 6,8,10,12 Reps
Machine Leg Press
4 Sets x 6,8,10,12 Reps
Barbell Military Press
4 Sets x 6,8,10,12 Reps
Leverage Shoulder Press
4 Sets x 6,8,10,12 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Day 3
CARDIO / REST
Est. 0 min
0 exercises
This day is empty
Day 4
Upper & Abs
Est. 53 min
7 exercises
Barbell Deadlift
5 Sets x 12,10,8,6,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6,8,10,12 Reps
Cable Seated Row
4 Sets x 6,8,10,12 Reps
EZ Bar Curl
4 Sets x 6,8,10,12 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Plank
4 Sets
Day 5
Lower Body & Chest
Est. 44 min
6 exercises
Barbell Squat
4 Sets x 6,8,10,12 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 6,8,10,12 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Machine Fly
4 Sets x 8,10,12,15 Reps
Day 6
CARDIO / REST
Est. 0 min
0 exercises
This day is empty
Day 7
Upper & Abs II
Est. 43 min
7 exercises
Barbell Deadlift
5 Sets x 12,10,8,6,6 Reps
Barbell Military Press
4 Sets x 6,8,10,12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8,10,12 Reps
Dumbbell Lateral Raise
3 Sets x 8,10,12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8,10,12,15 Reps
Hanging Pike
3 Sets x 10 Reps
Weighted Crunch
4 Sets x 10 Reps
