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Week 1
AUDIO TIP
General
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Plan Details
The Week 1 routine by surrat is a 13 day workout plan. It is an advanced level plan to achieve general fitness goals.
Basic workout that is 6 days
Routine detail
Mon
1. Back, Chest, Shoulders
Est. 0 min
13 exercises
Barbell Bench Press
3 Sets x 6,5,4 Reps
Leg Raise
3 Sets x 15,12,10 Reps
Pull-Up
3 Sets x 10,8,6 Reps
Dumbbell Lateral Raise
3 Sets x 6,5,4 Reps
Chin-Up with Knee Raise
3 Sets x 10,8,6 Reps
Dumbbell Incline Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Incline Curl
3 Sets x 6,5,4 Reps
Dumbbell Farmers Carry
3 Sets x 6,5,4 Reps
EZ Bar Tricep Extension
3 Sets x 6,5,4 Reps
Cable Lower Chest Raise
3 Sets x 6,5,4 Reps
Dip
3 Sets x 12,10,8 Reps
Plank with Alternating Knee Drive
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 6,5,4 Reps
Mon
Rowing
Est. 0 min
1 exercise
Rowing
1 Set
Tue
Legs
Est. 0 min
9 exercises
Machine Leg Press
3 Sets x 6,5,4 Reps
Machine Seated Calf Raise
3 Sets x 12,10,8 Reps
TA raises
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 30,25,20 Reps
Dumbbell Squat
3 Sets x 20,15,10 Reps
Machine Leg Extension
3 Sets x 6,5,4 Reps
Scissor Kick
3 Sets x 110,90,70 Reps
Machine Leg Curl (Prone)
3 Sets x 6,5,4 Reps
Dumbbell Walking Lunge
3 Sets x 6,5,4 Reps
Tue
Steps
Est. 0 min
2 exercises
Step Machine
1 Set
Car pushing
2 Sets
Wed
Light day
Est. 0 min
3 exercises
Push-Up
1 Set x 30 Reps
V-Up
1 Set x 25 Reps
Wall Squat hold time
1 Set
Thu
Biking
Est. 0 min
1 exercise
Stationary Bike
1 Set
Thu
Shoulder, Back and Chest
Est. 0 min
13 exercises
Smith Machine Bench Press
3 Sets x 10,8,6 Reps
Pull-Up
3 Sets x 7,6,5 Reps
Barbell Upright Row
3 Sets x 10,8,6 Reps
Side Plank
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 7,6,5 Reps
Dumbbell Shoulder Shrug
3 Sets x 10,8,6 Reps
Barbell Bent-Over Row
3 Sets x 10,8,6 Reps
Barbell Military Press
3 Sets x 10,8,6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10,8,6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,8,6 Reps
Dip
3 Sets x 12,10,8 Reps
Push-Up (Close Hand)
3 Sets x 12,10,8 Reps
Air Bike
3 Sets x 40,35,30 Reps
Fri
Legs
Est. 0 min
9 exercises
Machine Leg Press (Wide Stance)
3 Sets x 8,7,6 Reps
Calf Press On Leg Press
3 Sets x 15,12,10 Reps
Machine Single-Leg Extension
3 Sets x 10,8,6 Reps
Barbell Deep Squat
3 Sets x 10,8,6 Reps
Hanging Leg Raise
3 Sets x 15,14,10 Reps
Dumbbell Hamstring Curl
3 Sets x 10,8,6 Reps
Trap Bar Deadlift
3 Sets x 10,8,6 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8,7,6 Reps
Barbell Hip Thrust
3 Sets x 10,8,6 Reps
Fri
Running
Est. 0 min
2 exercises
Running
1 Set
Walking
1 Set
Sat
New workout
Est. 0 min
3 exercises
Push-Up
10 Sets x 10 Reps
Bodyweight Squat
10 Sets x 10 Reps
Rotational Crunch
10 Sets x 10 Reps
Sun
New workout
Est. 0 min
12 exercises
Shoulder Stretch
1 Set x 8 Reps
Quadricep Stretch
1 Set x 8 Reps
Tricep Stretch
1 Set x 8 Reps
Glute Stretch
1 Set x 8 Reps
Seated Floor Hamstring Stretch
1 Set x 8 Reps
Wall Calf Stretch
1 Set x 8 Reps
Straddle Stretch
1 Set x 8 Reps
Back Stretch
1 Set x 8 Reps
Wide Leg Stretch
1 Set
Runner's Stretch
1 Set x 8 Reps
Dynamic Chest Stretch
1 Set x 8 Reps
Cat Cow Stretch
1 Set x 8 Reps
Any
Mon and Thurs
Est. 0 min
2 exercises
Dumbbell Deep Push-Up
1 Set x 20 Reps
Weighted Crunch
1 Set x 30 Reps
Any
Tues and Fri
Est. 0 min
2 exercises
Single-Leg Squat
1 Set x 20 Reps
Plank
1 Set
