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Amber & Umi*
General
Beginner
Machine strength
Plan Details
The Amber & Umi* routine by UmikoAtlantis is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 13
Push
Est. 76 min
10 exercises
Barbell Military Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 14
Pull
Est. 90 min
12 exercises
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Iso Lateral High Row
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Day 15
Legs
Est. 98 min
11 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Day 16
Ab
Est. 49 min
10 exercises
Weight Plate Russian Twist
2 Sets x 15 Reps
Weighted Trunk Rotation
2 Sets x 15 Reps
Decline Crunch
2 Sets x 15 Reps
Air Bike
2 Sets x 50 Reps
Medicine Ball Two-Arm Overhead Throw
2 Sets x 15 Reps
Stability Ball Plank
3 Sets
Weighted Side Bend
2 Sets x 15 Reps
Decline Bench Leg Raise
2 Sets x 15 Reps
Parallel Bar Hip Flexion
2 Sets x 20 Reps
Parallel Bar Leg Raise
2 Sets x 20 Reps
