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Athlean X
General
Advanced
Machine strength
Plan Details
The Athlean X routine by RandallGarner is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Chest
Est. 59 min
10 exercises
Dip
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
UCV Raise
3 Sets x 10 Reps
3D Chest Crossover
3 Sets x 10 Reps
Cavalier Crossover
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Face Pull
3 Sets x 10 Reps
Tue
Back
Est. 51 min
9 exercises
Scapular Pull Ups
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Inverted Y Dumbbell Raise
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Rotational High Row
3 Sets x 10 Reps
Straight Arm Pulldown
3 Sets x 10 Reps
Face Pull
3 Sets x 10 Reps
Wed
Shoulders
Est. 54 min
10 exercises
Incline Front Raise
3 Sets x 10 Reps
Incline Dumbbell Bent Over Raise
3 Sets x 10 Reps
Bent Over Rear Delt Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Figure 8 Plate Press
3 Sets x 10 Reps
Butterfly Front Raise
3 Sets x 10 Reps
Crush Grip Press Out
3 Sets x 10 Reps
Cable Crossover
3 Sets x 10 Reps
Side Delt Cable Raise
3 Sets x 10 Reps
Cable Crossover 90 Reverse Fly
3 Sets x 10 Reps
Thu
Arms
Est. 44 min
8 exercises
Dip
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Isometric Skull Crushers
3 Sets x 10 Reps
Bicep Curls "21" Style
3 Sets x 10 Reps
Reverse Grip Triceps Pushdown
3 Sets x 10 Reps
Cable Crossover Curls
3 Sets x 10 Reps
Triceps Pull Down/Kickout
3 Sets x 10 Reps
Overhead Triceps Extension
3 Sets x 10 Reps
Fri
Legs
Est. 25 min
4 exercises
Barbell Clean Deadlift
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Bulgarian Split Squat
3 Sets x 10 Reps
