AK
General
Beginner
Barbell
Plan Details
The AK routine by smyf is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
Moj trening
Routine detail
Tue
phase1day1
Est. 71 min
18 exercises
Push-Up
1 Set x 12 Reps
Barbell Bench Press
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Barbell Bench Press
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Barbell Bench Press
1 Set x 12 Reps
Barbell Push Press
1 Set x 12 Reps
Barbell Shrug
1 Set x 12 Reps
Barbell Push Press
1 Set x 12 Reps
Barbell Curl
1 Set x 12 Reps
Dip
1 Set x 15 Reps
Barbell Curl
1 Set x 12 Reps
Barbell Squat
1 Set x 15 Reps
Barbell Deadlift
1 Set x 12 Reps
Barbell Squat
1 Set x 15 Reps
Bodyweight Calf Raise
1 Set x 25 Reps
Elliptical Training
1 Set
Decline Bench Ab Reach
4 Sets x 15 Reps
Tue
phase1day1
Est. 71 min
18 exercises
Push-Up
1 Set x 12 Reps
Barbell Bench Press
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Barbell Bench Press
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Barbell Bench Press
1 Set x 12 Reps
Barbell Push Press
1 Set x 12 Reps
Barbell Shrug
1 Set x 12 Reps
Barbell Push Press
1 Set x 12 Reps
Barbell Curl
1 Set x 12 Reps
Dip
1 Set x 15 Reps
Barbell Curl
1 Set x 12 Reps
Barbell Squat
1 Set x 15 Reps
Barbell Deadlift
1 Set x 12 Reps
Barbell Squat
1 Set x 15 Reps
Bodyweight Calf Raise
1 Set x 25 Reps
Elliptical Training
1 Set
Decline Bench Ab Reach
4 Sets x 15 Reps
