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1RM improvement
General
Advanced
Body
Plan Details
The 1RM improvement routine by charder7 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
body weight and dumbbell training
Routine detail
Mon
Chest and Triceps
Est. 129 min
14 exercises
Barbell Incline Bench Press
4 Sets x 5 Reps
Dumbbell Incline One-Arm Press
2 Sets x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell One-Arm Bench Press
2 Sets x 5 Reps
Dumbbell Fly
4 Sets x 5 Reps
Dumbbell One-Arm Fly
2 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 5 Reps
Dumbbell One-Arm Shoulder Press
2 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 5 Reps
Dumbbell Front Raise
4 Sets x 5 Reps
Cable Shoulder Extension
4 Sets x 5 Reps
Cable One-Arm Tricep Pushdown
2 Sets x 5 Reps
Barbell Tricep Extension (Supine)
4 Sets x 5 Reps
Single Arm Lying Tricep Extension
2 Sets x 5 Reps
Tue
Abs and Cardio
Est. 127 min
31 exercises
Running
1 Set
Air Bike
1 Set x 25 Reps
Leg Raise
1 Set x 25 Reps
Plank
1 Set
Dumbbell Side Bend
1 Set x 25 Reps
Reverse Crunch
1 Set x 25 Reps
Side Bridge
1 Set
Weighted Crunch
1 Set x 25 Reps
Toe Touches
1 Set x 25 Reps
Scissor Kick
1 Set x 25 Reps
Abdominal Pendulum
1 Set x 25 Reps
Air Bike
1 Set x 25 Reps
Leg Raise
1 Set x 25 Reps
Plank
1 Set
Dumbbell Side Bend
1 Set x 25 Reps
Reverse Crunch
1 Set x 25 Reps
Side Bridge
1 Set
Weighted Crunch
1 Set x 25 Reps
Toe Touches
1 Set x 25 Reps
Scissor Kick
1 Set x 25 Reps
Abdominal Pendulum
1 Set x 25 Reps
Air Bike
1 Set x 25 Reps
Leg Raise
1 Set x 25 Reps
Plank
1 Set
Dumbbell Side Bend
1 Set x 25 Reps
Reverse Crunch
1 Set x 25 Reps
Side Bridge
1 Set
Weighted Crunch
1 Set x 25 Reps
Toe Touches
1 Set x 25 Reps
Scissor Kick
1 Set x 25 Reps
Abdominal Pendulum
1 Set x 25 Reps
Wed
Back and Biceps
Est. 105 min
12 exercises
Barbell Deadlift
4 Sets x 5 Reps
single arm dumbell deadlift
2 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
single arm dumbell row
2 Sets x 5 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 5 Reps
Cable One-Arm Lat Pulldown
2 Sets x 5 Reps
Barbell Upright Row
4 Sets x 5 Reps
Dumbbell One-Arm Upright Row
2 Sets x 5 Reps
Barbell Curl
4 Sets x 5 Reps
Dumbbell Seated Bicep Curl
2 Sets x 5 Reps
Barbell Preacher Curl
4 Sets x 5 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 5 Reps
Thu
Abs and Cardio
Est. 137 min
31 exercises
Running
1 Set
Air Bike
1 Set x 25 Reps
Leg Raise
1 Set x 25 Reps
Plank
1 Set
Dumbbell Side Bend
1 Set x 25 Reps
Reverse Crunch
1 Set x 25 Reps
Side Bridge
1 Set
Weighted Crunch
1 Set x 25 Reps
Toe Touches
1 Set x 25 Reps
Scissor Kick
1 Set x 25 Reps
Abdominal Pendulum
1 Set x 25 Reps
Air Bike
1 Set x 25 Reps
Leg Raise
1 Set x 25 Reps
Plank
1 Set
Dumbbell Side Bend
1 Set x 25 Reps
Reverse Crunch
1 Set x 25 Reps
Side Bridge
1 Set
Weighted Crunch
1 Set x 25 Reps
Toe Touches
1 Set x 25 Reps
Scissor Kick
1 Set x 25 Reps
Abdominal Pendulum
1 Set x 25 Reps
Air Bike
1 Set x 25 Reps
Leg Raise
1 Set x 25 Reps
Plank
1 Set
Dumbbell Side Bend
1 Set x 25 Reps
Reverse Crunch
1 Set x 25 Reps
Side Bridge
1 Set
Weighted Crunch
1 Set x 25 Reps
Toe Touches
1 Set x 25 Reps
Scissor Kick
1 Set x 25 Reps
Abdominal Pendulum
1 Set x 25 Reps
Fri
Legs
Est. 88 min
10 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Bulgarian Split Squat
2 Sets x 5 Reps
Machine Leg Press
4 Sets x 5 Reps
Machine Single-Leg Press
2 Sets x 5 Reps
Machine Leg Extension
4 Sets x 5 Reps
Machine Single-Leg Extension
2 Sets x 5 Reps
Machine Leg Curl (Prone)
4 Sets x 5 Reps
Machine Single-Leg Curl
2 Sets x 5 Reps
Machine Calf Raise
4 Sets x 5 Reps
Machine Single-Leg Calf Press
2 Sets x 5 Reps
Sat
Abs and Cardio
Est. 157 min
31 exercises
Running
1 Set
Air Bike
1 Set x 25 Reps
Leg Raise
1 Set x 25 Reps
Plank
1 Set
Dumbbell Side Bend
1 Set x 25 Reps
Reverse Crunch
1 Set x 25 Reps
Side Bridge
1 Set
Weighted Crunch
1 Set x 25 Reps
Toe Touches
1 Set x 25 Reps
Scissor Kick
1 Set x 25 Reps
Abdominal Pendulum
1 Set x 25 Reps
Air Bike
1 Set x 25 Reps
Leg Raise
1 Set x 25 Reps
Plank
1 Set
Dumbbell Side Bend
1 Set x 25 Reps
Reverse Crunch
1 Set x 25 Reps
Side Bridge
1 Set
Weighted Crunch
1 Set x 25 Reps
Toe Touches
1 Set x 25 Reps
Scissor Kick
1 Set x 25 Reps
Abdominal Pendulum
1 Set x 25 Reps
Air Bike
1 Set x 25 Reps
Leg Raise
1 Set x 25 Reps
Plank
1 Set
Dumbbell Side Bend
1 Set x 25 Reps
Reverse Crunch
1 Set x 25 Reps
Side Bridge
1 Set
Weighted Crunch
1 Set x 25 Reps
Toe Touches
1 Set x 25 Reps
Scissor Kick
1 Set x 25 Reps
Abdominal Pendulum
1 Set x 25 Reps
