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2022 - Extreme
General
Beginner
Barbell
Plan Details
The 2022 - Extreme routine by ChronixEx is a 12 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is aspiration in a bottle. This is you transforming your body by transforming your mind.
Routine detail
Mon
Swim
1 exercise
Swimming
5 Sets
Mon
Shoulder Strong
4 exercises
Barbell Military Press
5 Sets x 7 Reps
Dumbbell Incline Bench Press
10 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Tue
Back Strong
4 exercises
Barbell Bent-Over Row
5 Sets x 7 Reps
Barbell Squat
10 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Tue
Run
1 exercise
Running
1 Set
Wed
Bike
1 exercise
Indoor Cycling
1 Set
Wed
Light Day
5 exercises
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell High Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Thu
Long Run
1 exercise
Running
1 Set
Thu
Not So Light Day
6 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Fri
Chest Strong
3 exercises
Barbell Bench Press
7 Sets x 5 Reps
Dumbbell Seated Arnold Press
10 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Fri
Swim #2
1 exercise
Swimming
1 Set
Sat
Long Ride
1 exercise
Indoor Cycling
1 Set
Sat
Leg Day
5 exercises
Barbell Squat
5 Sets x 7 Reps
Barbell Deadlift
3 Sets x 5 Reps
Back Hyperextension
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
