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Aftermath
AUDIO TIP
General
Intermediate
None
Plan Details
The Aftermath routine by bnkroll is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Summary: This workout plan is designed for someone aiming to build strength and muscle across the entire body, with a good balance of push/pull and upper/lower body movements. It combines compound lifts for overall development with isolation exercises to target specific muscles, making it suitable for intermediate to advanced lifters seeking muscle hypertrophy and improved muscular endurance. your routine description
Routine detail
Mon
Workout 1
Est. 0 min
8 exercises
Machine Shoulder Press
4 Sets x 15,15,10,20 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10,16,14,12 Reps
Smith Machine Upright Row
4 Sets x 10 Reps
Cable Front Raise
4 Sets x 10,10,8,8 Reps
Cable One-Arm Lateral Raise
4 Sets x 10 Reps
Cable Rear Lateral Raise
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 20,20,15,15 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Tue
Workout 2
Est. 0 min
5 exercises
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Wed
Workout 3
Est. 0 min
6 exercises
Smith Machine Incline Bench Press
4 Sets x 10,10,8,8 Reps
Leverage Chest Press
4 Sets x 25,15,7,9 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 16,12,9,4 Reps
Cable Rope Seated Row
4 Sets x 20,10,9,8 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Smith Machine Bent-Over Row
4 Sets x 20,12,10,10 Reps
Thu
Workout 4
Est. 0 min
6 exercises
Hack Squat
4 Sets x 10 Reps
Hack Squat (Narrow Stance)
4 Sets x 10 Reps
Smith Machine Deadlift
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Hack Squat (Reverse Position)
4 Sets x 10 Reps
Fri
Workout 5
Est. 0 min
9 exercises
Chin-Up with Knee Raise
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10,16,12,12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 15,10,10,10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10,10,10,8 Reps
Cable Bicep Curl
4 Sets x 12,12,10,10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 30,30,20,20 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 15,15,10,10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Any
Cardio
Est. 0 min
4 exercises
Treadmill Running
4 Sets
Walking
4 Sets
Running
4 Sets
Yoga
4 Sets
