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Adam 1
Cutting
Beginner
Machine strength
Plan Details
The Adam 1 routine by akg2989 is a 3 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Routine detail
Mon
chest and back
Est. 63 min
8 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
ab knee sled
3 Sets x 30 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Wed
biceps and triceps
Est. 69 min
9 exercises
Barbell Preacher Curl
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 15 Reps
Machine Hammer Curl
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
ab knee sled
3 Sets x 30 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Barbell Curl
3 Sets x 21 Reps
Cable Shoulder Extension
1 Set x 35 Reps
Machine Back Extension
3 Sets x 15 Reps
Fri
shoulders
Est. 66 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
ab knee sled
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
