ark
General
Advanced
Machine strength
Plan Details
The ark routine by devpts is a 14 day workout plan. It is an advanced level plan to achieve general fitness goals.
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.
Routine detail
Day 1
W1D1
Est. 78 min
14 exercises
Elliptical Training
1 Set
Rest
1 Set
Barbell Bench Press
5 Sets x 8 Reps
Pull-Up
5 Sets x 8 Reps
Machine Single-Leg Extension
5 Sets x 8 Reps
Smith Machine Reverse Calf Raise
5 Sets x 8 Reps
Rest
1 Set
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Rest
1 Set
Day 2
W1D2
Est. 76 min
14 exercises
Elliptical Training
1 Set
Rest
1 Set
Decline Bench Weighted Twist
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Crunch
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 8 Reps
Rest
1 Set
Clean Russian Press Squat
5 Sets x 8 Reps
Weighted Tricep Dip
5 Sets x 8 Reps
Parallel Bar Leg Raise
5 Sets x 8 Reps
Cable Bicep Curl
5 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 8 Reps
Rest
1 Set
Day 3
W1D3 - Rest/ Cardio (Choice)
Est. 62 min
1 exercise
Running
1 Set
Day 4
W1D4
Est. 77 min
14 exercises
Elliptical Training
1 Set
Rest
1 Set
Barbell Incline Bench Press
5 Sets x 8 Reps
Machine Inverted Row
5 Sets x 8 Reps
Smith Machine Front Squat
5 Sets x 8 Reps
Cable Reverse Fly
5 Sets x 8 Reps
Rest
1 Set
Barbell Pullover and Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 15 Reps
Rest
1 Set
Day 5
W1D5
Est. 84 min
15 exercises
Elliptical Training
1 Set
Rest
1 Set
Decline Bench Weighted Twist
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Crunch
3 Sets x 20 Reps
Pull-Up
3 Sets x 8 Reps
Rest
1 Set
Cable Cross-Over
5 Sets x 8 Reps
Clean Russian Press Squat
5 Sets x 8 Reps
Weighted Tricep Dip
5 Sets x 8 Reps
Parallel Bar Leg Raise
5 Sets x 8 Reps
Cable Lower Chest Raise
5 Sets x 8 Reps
Barbell Preacher Curl
5 Sets x 8 Reps
Rest
1 Set
Day 6
W1D6
Est. 73 min
13 exercises
Barbell Bench Press
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Pull-Up
5 Sets x 8 Reps
Rest
1 Set
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Elliptical Training
1 Set
Dumbbell Fly
5 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Rest
1 Set
Rest
1 Set
Dumbbell Press (Close Grip)
5 Sets x 8 Reps
Barbell Squat to Shoulder Press
3 Sets x 8 Reps
Day 7
W1D7 - Rest/ Cardio (Choice)
Est. 62 min
1 exercise
Running
1 Set
Day 8
W2D1
Est. 76 min
12 exercises
Elliptical Training
1 Set
Rest
1 Set
Barbell Deadlift
5 Sets x 8 Reps
Barbell Shoulder Press
5 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Rest
1 Set
Bench Push-Up
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Dumbbell One-Arm Press (Reverse Grip)
5 Sets x 8 Reps
Dumbbell One-Arm Press (Reverse Grip)
5 Sets x 8 Reps
Cable Cross-Over
5 Sets x 8 Reps
Rest
1 Set
Day 9
W2D2
Est. 72 min
13 exercises
Elliptical Training
1 Set
Rest
1 Set
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Push-Up
3 Sets x 15 Reps
Rest
1 Set
Clean Russian Press Squat
5 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 8 Reps
Cable One-Arm Tricep Extension
5 Sets x 8 Reps
Cable One-Arm Tricep Extension
5 Sets x 8 Reps
Deadlift to Bicep Curl
5 Sets x 8 Reps
Rest
1 Set
Day 10
W2D3 - Rest/ Cardio (Choice)
Est. 62 min
1 exercise
Running
1 Set
Day 11
W2D4
Est. 77 min
14 exercises
Elliptical Training
1 Set
Rest
1 Set
Barbell Incline Bench Press
5 Sets x 8 Reps
Machine Inverted Row
5 Sets x 8 Reps
Smith Machine Front Squat
5 Sets x 8 Reps
Cable Reverse Fly
5 Sets x 8 Reps
Rest
1 Set
Barbell Pullover and Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 15 Reps
Rest
1 Set
Day 12
W2D5
Est. 84 min
15 exercises
Elliptical Training
1 Set
Rest
1 Set
Decline Bench Weighted Twist
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Crunch
3 Sets x 20 Reps
Pull-Up
3 Sets x 8 Reps
Rest
1 Set
Cable Cross-Over
5 Sets x 8 Reps
Clean Russian Press Squat
5 Sets x 8 Reps
Weighted Tricep Dip
5 Sets x 8 Reps
Parallel Bar Leg Raise
5 Sets x 8 Reps
Cable Lower Chest Raise
5 Sets x 8 Reps
Barbell Preacher Curl
5 Sets x 8 Reps
Rest
1 Set
Day 13
W2D6
Est. 73 min
13 exercises
Pull-Up
5 Sets x 8 Reps
Rest
1 Set
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Elliptical Training
1 Set
Dumbbell Fly
5 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Rest
1 Set
Rest
1 Set
Dumbbell Press (Close Grip)
5 Sets x 8 Reps
Barbell Squat to Shoulder Press
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Day 14
W2D7 - Rest/ Cardio (Choice)
Est. 62 min
1 exercise
Running
1 Set
