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ark Banner

devpts

ark

AUTOPLAY

AUDIO TIP

General

Advanced

Machine strength

Plan Details

The ark routine by devpts is a 14 day workout plan. It is a advanced level plan to achieve general fitness goals.

Plan Description

Strength and endurance. Two weeks to breakup the norm. After cardio, rest indicates the end of a...

Strength and endurance. Two weeks to breakup the norm. After cardio, rest indicates the end of a super set. - Do each exercise resting only as long as it takes to transition to the next until a rest is specified. - Repeat each super set the specified number of sets. Weight used should be a challenge while still completing specified number of sets/ reps with good form. - Do not sacrifice form for weight. Routine should take approximately 50-60 minutes.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

W1D1

Est time: 78 min

14 exercises

Elliptical Training Demonstration
Elliptical Training Demonstration

Elliptical Training
Cardio

Sets

1

Reps

1

Interval

00:00

Rest Time

00:15

Rest Demonstration
Rest Demonstration

Rest
Cardio

Sets

1

Reps

1

Interval

00:00

Rest Time

00:05

Barbell Bench Press Demonstration
Barbell Bench Press Demonstration

Barbell Bench Press
Chest

Sets

5

Reps

8

Interval

00:00

Rest Time

00:20

Pull-Up Demonstration
Pull-Up Demonstration

Pull-Up
Back

Sets

5

Reps

8

Interval

00:00

Rest Time

00:20

Machine Single-Leg Extension Demonstration
Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension
Upper Legs

Sets

5

Reps

8

Interval

00:00

Rest Time

00:20

Smith Machine Reverse Calf Raise Demonstration
Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise
Lower Legs

Sets

5

Reps

8

Interval

00:00

Rest Time

00:20

Rest Demonstration
Rest Demonstration

Rest
Cardio

Sets

1

Reps

1

Interval

00:00

Rest Time

00:01

Dumbbell Alternating Seated Curl Demonstration
Dumbbell Alternating Seated Curl Demonstration

Dumbbell Alternating Seated Curl
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

00:20

Dumbbell Incline Hammer Curl Demonstration
Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

00:20

EZ Bar Close Grip Curl Demonstration
EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

00:20

Dumbbell Deep Push-Up Demonstration
Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up
Chest

Sets

3

Reps

15

Interval

00:00

Rest Time

00:20

Dumbbell Lunge Demonstration
Dumbbell Lunge Demonstration

Dumbbell Lunge
Upper Legs

Sets

3

Reps

8

Interval

00:00

Rest Time

00:20

Dual Cable Triceps Extension Demonstration
Dual Cable Triceps Extension Demonstration

Dual Cable Triceps Extension
Triceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Rest Demonstration
Rest Demonstration

Rest
Cardio

Sets

1

Reps

1

Interval

00:00

Rest Time

00:01

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