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AB body confusion
General
Advanced
Machine strength
Plan Details
The AB body confusion routine by asdvespazito is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Font upperbody
Est. 107 min
12 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 6 Reps
Dip
4 Sets x 6 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 6 Reps
Barbell Front Raise
3 Sets x 6 Reps
Weight Plate Front Raise
4 Sets x 8 Reps
Barbell Curl
5 Sets x 5 Reps
Dumbbell Hammer Curl
5 Sets x 6 Reps
panca Scott
3 Sets x 6 Reps
Barbell Ab Rollout (Kneeling)
5 Sets x 30 Reps
abs ketterball twist
5 Sets x 10 Reps
Mon
Front upper body 2
Est. 76 min
12 exercises
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable Chest Press (Supine Stability Ball)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Multipower Military press avanti
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
panca Scott
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Decline Bench Alternating Leg Raise
3 Sets x 8 Reps
Bench Oblique Crunch
3 Sets x 8 Reps
Wed
Legs
Est. 109 min
12 exercises
Barbell Deep Squat
5 Sets x 5 Reps
one leg dead Lift bilanciere
5 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 6 Reps
Machine Leg Curl (Prone)
4 Sets x 6 Reps
Machine Leg Press
5 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 5 Reps
Machine Squat
4 Sets x 6 Reps
Machine Kneeling Leg Curl
4 Sets x 8 Reps
Hack Squat
3 Sets x 30 Reps
tibia torso
4 Sets x 40 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Weighted Crunch
4 Sets x 12 Reps
Wed
Legs 2
Est. 64 min
10 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
front squat machine
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
negative leg curl
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
tibia torso
3 Sets x 8 Reps
Fri
Rear upperbody
Est. 77 min
12 exercises
Back Hyperextension
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 8 Reps
back fly machine
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Plank
3 Sets
Fri
Rear upperbody 2
Est. 83 min
13 exercises
Back Hyperextension
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Multipower Military press dietro
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Plank
3 Sets
