Akong Routine - JEFIT

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Akong Routine

General

Intermediate

Machine strength

Plan Details

The Akong Routine routine by Lastares is a 12 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Start to focus on redesign my body, so don't try this at gym lol

Routine detail

Day 1

Morning Triceps

Est. 9 min

5 exercises

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

1 Set

EZ Bar Tricep Extension (Close Grip) Demonstration

EZ Bar Tricep Extension (Close Grip)

1 Set

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

1 Set

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

1 Set

Machine Dip Demonstration

Machine Dip

1 Set

Day 1

Night Back

Est. 13 min

7 exercises

Leverage Machine High Row Demonstration

Leverage Machine High Row

1 Set

Cable Incline Pulldown (Supine) Demonstration

Cable Incline Pulldown (Supine)

1 Set

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

1 Set

Machine Seated Row Demonstration

Machine Seated Row

1 Set

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

1 Set

Machine One-Arm Pulldown Demonstration

Machine One-Arm Pulldown

1 Set

Barbell Rack Pull Demonstration

Barbell Rack Pull

1 Set

Day 2

Night Chest

Est. 13 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

1 Set

Dumbbell Fly Demonstration

Dumbbell Fly

1 Set

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

1 Set

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

1 Set

Dumbbell Pullover Demonstration

Dumbbell Pullover

1 Set

Machine Fly Demonstration

Machine Fly

1 Set

Day 2

Morning ABS

Est. 9 min

5 exercises

Decline Reverse Crunch Demonstration

Decline Reverse Crunch

1 Set

Cross Body Crunch Demonstration

Cross Body Crunch

1 Set

Seated Bench Leg Pull-In Demonstration

Seated Bench Leg Pull-In

1 Set

Decline Bench Alternating Knee Raise Demonstration

Decline Bench Alternating Knee Raise

1 Set

Back Hyperextension Demonstration

Back Hyperextension

1 Set

Day 3

Night Legs

Est. 13 min

7 exercises

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

1 Set

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

1 Set

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

1 Set

Dumbbell Lunge Demonstration

Dumbbell Lunge

1 Set

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

1 Set

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

1 Set

Cable Single-Leg Calf Raise Demonstration

Cable Single-Leg Calf Raise

1 Set

Day 3

Cardio

Est. 7 min

1 exercise

Step Machine Demonstration

Step Machine

1 Set

Day 4

Night Shoulder

Est. 13 min

7 exercises

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

1 Set

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

1 Set

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

1 Set

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

1 Set

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

1 Set

Machine Reverse Fly Demonstration

Machine Reverse Fly

1 Set

Cable Rope Deltoid Row Demonstration

Cable Rope Deltoid Row

1 Set

Day 4

Morning Triceps

Est. 9 min

5 exercises

Dip Demonstration

Dip

1 Set

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

1 Set

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

1 Set

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

1 Set

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

1 Set

Day 5

Night Back

Est. 13 min

7 exercises

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

1 Set

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

1 Set

Cable Seated Row Demonstration

Cable Seated Row

1 Set

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

1 Set

Machine Vertical Row (Reverse Grip) Demonstration

Machine Vertical Row (Reverse Grip)

1 Set

Cable Incline Pulldown (Supine) Demonstration

Cable Incline Pulldown (Supine)

1 Set

Machine Vertical Row (Close Grip) Demonstration

Machine Vertical Row (Close Grip)

1 Set

Day 5

Cardio

Est. 7 min

1 exercise

Step Machine Demonstration

Step Machine

1 Set

Day 6

Morning Biceps

Est. 9 min

5 exercises

EZ Bar Curl Demonstration

EZ Bar Curl

1 Set

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

1 Set

Preacher Curl Machine Demonstration

Preacher Curl Machine

1 Set

Cable Reverse Curl Demonstration

Cable Reverse Curl

1 Set

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

1 Set

Day 6

Morning ABS

Est. 9 min

5 exercises

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

1 Set

Weighted Hanging Knee Raise Demonstration

Weighted Hanging Knee Raise

1 Set

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

1 Set

Cable Seated Rotation (Stability Ball) Demonstration

Cable Seated Rotation (Stability Ball)

1 Set

Side Bridge Demonstration

Side Bridge

1 Set