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Power / Hyper
General
Advanced
Dumbbell
Plan Details
The Power / Hyper routine by Maktas is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Pull & Abs [Power]
Est. 59 min
9 exercises
Barbell Deadlift
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 5 Reps
EZ Bar Close Grip Curl
3 Sets x 5 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 5 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Tue
Push & Legs [Power]
Est. 65 min
9 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Fly
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 5 Reps
Dumbbell Tricep Extension
3 Sets x 5 Reps
Thu
Pull & Abs [Hyper]
Est. 62 min
9 exercises
Barbell Deadlift
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cross Body Crunch
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Fri
Push & Legs [Hyper]
Est. 65 min
9 exercises
Machine Leg Press
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Single-Leg Bench Dip
3 Sets x 10 Reps
