ana plan - JEFIT

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ana plan - JEFIT

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ana plan

General

Advanced

Machine strength

Plan Details

The ana plan routine by Adde1986 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.

Routine detail

Day 1

leg quad dominat

Est. 100 min

7 exercises

Step Machine Demonstration

Step Machine

1 Set

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

4 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 15 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 15 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 15 Reps

Smith Machine Front Squat Demonstration

Smith Machine Front Squat

4 Sets x 15 Reps

Step Machine Demonstration

Step Machine

1 Set

Day 2

back delts abs

Est. 113 min

11 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 15 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 15 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 15 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 15 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 15 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 15 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 15 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 15 Reps

Day 3

legs hamstring

Est. 101 min

7 exercises

Step Machine Demonstration

Step Machine

1 Set

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 15 Reps

Machine Kneeling Leg Curl Demonstration

Machine Kneeling Leg Curl

4 Sets x 15 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 15 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 15 Reps

Smith Machine Bulgarian Split Squat Demonstration

Smith Machine Bulgarian Split Squat

4 Sets x 15 Reps

Step Machine Demonstration

Step Machine

1 Set

Day 4

arms abs

Est. 125 min

12 exercises

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 15 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 15 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 15 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 15 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 15 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

4 Sets x 15 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Step Machine Demonstration

Step Machine

1 Set

Air Bike Demonstration

Air Bike

4 Sets x 15 Reps

Leg Raise Demonstration

Leg Raise

4 Sets x 15 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 15 Reps

Day 5

legs glute

Est. 119 min

8 exercises

Step Machine Demonstration

Step Machine

1 Set

Band Squat Demonstration

Band Squat

4 Sets x 30 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

4 Sets x 15 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

5 Sets x 12 Reps

Stability Ball Hip Thrust Demonstration

Stability Ball Hip Thrust

5 Sets x 15 Reps

Barbell Side Split Squat Demonstration

Barbell Side Split Squat

4 Sets x 24 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 15 Reps

Step Machine Demonstration

Step Machine

1 Set

Day 6

chest abs

Est. 112 min

9 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 15 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 15 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 15 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 15 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 15 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 15 Reps

Oblique Crunch Demonstration

Oblique Crunch

4 Sets x 15 Reps

Crunch Demonstration

Crunch

4 Sets x 15 Reps

Step Machine Demonstration

Step Machine

1 Set

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