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Annas Plan
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Annas Plan routine by aminnis026 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Push, Pull, Leg split with abs also
Routine detail
Mon
Legs
Est. 56 min
10 exercises
Smith Machine Squat
2 Sets x 8 Reps
Smith Machine Deadlift
2 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Adduction
2 Sets x 8 Reps
Machine Hip Abduction
2 Sets x 8 Reps
glute machine pf
2 Sets x 8 Reps
Tue
Pull
Est. 57 min
10 exercises
Smith Machine Deadlift
2 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Barbell Reverse Curl
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Assisted Pull-Up
2 Sets x 8 Reps
Thu
Push
Est. 52 min
8 exercises
Machine Fly
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Any
abs
Est. 100 min
9 exercises
Crunch
3 Sets x 16 Reps
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Reverse Crunch
2 Sets x 16 Reps
Leg Pull-In
3 Sets x 16 Reps
Plank
2 Sets
Hanging Leg Raise
3 Sets x 16 Reps
Walking
1 Set
Treadmill Running
1 Set
