Anabolic Reload A - JEFIT

Anabolic Reload A - JEFIT

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Anabolic Reload A

Sport

Advanced

Machine strength

Plan Details

The Anabolic Reload A routine by Marc_1985 is a 4 day workout plan. It is an advanced level plan to achieve sport fitness goals.

Routine detail

Mon

Back, Leg biceps, Lateral Deltas, Biceps and Underarms

Est. 78 min

14 exercises

Shoulder warm-up Demonstration

Shoulder warm-up

1 Set

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 20 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Pause Demonstration

Pause

1 Set

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 20 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Pause Demonstration

Pause

1 Set

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 20 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 8 Reps

Pause Demonstration

Pause

1 Set

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

2 Sets x 20 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

2 Sets x 8 Reps

Hand-Gripper 20-160 kg Demonstration

Hand-Gripper 20-160 kg

3 Sets x 10 Reps

Hand-Gripper 20-160 kg Demonstration

Hand-Gripper 20-160 kg

3 Sets x 10 Reps

Tue

Quadriceps, Calf, Triceps and Abs

Est. 63 min

12 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 20 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 12 Reps

Pause Demonstration

Pause

1 Set

Shoulder warm-up Demonstration

Shoulder warm-up

1 Set

Dumbbell Incline Tricep Extension Demonstration

Dumbbell Incline Tricep Extension

3 Sets x 20 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Dumbbell Seated Bent-Over One-Arm Tricep Extension Demonstration

Dumbbell Seated Bent-Over One-Arm Tricep Extension

2 Sets x 10 Reps

Pause Demonstration

Pause

1 Set

Leg Raise Demonstration

Leg Raise

3 Sets x 12 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 12 Reps

Plank Demonstration

Plank

1 Set

Thu

Back, rear Deltas, Leg biceps and Underarms

Est. 71 min

12 exercises

Shoulder warm-up Demonstration

Shoulder warm-up

1 Set

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 20 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 8 Reps

Pause Demonstration

Pause

1 Set

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 8 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

4 Sets x 8 Reps

Pause Demonstration

Pause

1 Set

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Pause Demonstration

Pause

1 Set

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 20 Reps

Hand-Gripper 20-160 kg Demonstration

Hand-Gripper 20-160 kg

4 Sets x 10 Reps

Hand-Gripper 20-160 kg Demonstration

Hand-Gripper 20-160 kg

4 Sets x 10 Reps

Fri

Chest, Calf, Triceps and Abs

Est. 79 min

14 exercises

Shoulder warm-up Demonstration

Shoulder warm-up

1 Set

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 20 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Simeon Panda Incline Fly Demonstration

Simeon Panda Incline Fly

3 Sets x 12 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

2 Sets x 8 Reps

Pause Demonstration

Pause

1 Set

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

5 Sets x 12 Reps

Pause Demonstration

Pause

1 Set

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 20 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 10 Reps

Pause Demonstration

Pause

1 Set

Alternating Reach and Catch Demonstration

Alternating Reach and Catch

4 Sets x 20 Reps

Crunch Demonstration

Crunch

2 Sets x 12 Reps

Plank Demonstration

Plank

1 Set