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6 Day Ryan Ankrom
General
Beginner
Machine strength
Plan Details
The 6 Day Ryan Ankrom routine by JustinKennethLake is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Begin 10 minutes warmup Legs (hack squat or leg press) 1512108 first 4 sets are feeder working up to working sets (not to failure) Leg extention 15,12,10,8 ...... Abs Cardio- 30 min low intensity
Routine detail
Mon
Legs
11 exercises
Elliptical Training
1 Set
Hack Squat
8 Sets x 12 Reps
Machine Leg Press
8 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Plank
4 Sets
Leg Raise
4 Sets x 20 Reps
Any
Workout 3
0 exercises
This day is empty
Any
Workout 2
0 exercises
This day is empty
