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AXIS
Sport
Advanced
Machine strength
Plan Details
The AXIS routine by RyanJee2 is a 5 day workout plan. It is an advanced level plan to achieve sport fitness goals.
power and hypertrophy routine. conditioning through weight training. Linear training program with focus on power movements. Plenty of accessory movements to build up weaker body parts. change accessories once every 6 weeks.
Routine detail
Day 1
Power upperbody
Est. 54 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dip
2 Sets x 8 Reps
Day 2
Power Lowerbody
Est. 48 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 5 Reps
Day 3
Hypertrophy Chest, Delts, Triceps
Est. 44 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
2 Sets x 8 Reps
Day 4
Hypertrophy Back, Rear Delt, Biceps
Est. 53 min
8 exercises
T Bar Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Day 5
Hypertrophy Lowerbody
Est. 55 min
8 exercises
Barbell Squat
3 Sets x 5 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Bench Squat
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
