Amar Weekly
General
Beginner
Machine strength
Plan Details
The Amar Weekly routine by jattman13 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Back
Est. 38 min
5 exercises
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Day 2
Chest Triceps
Est. 46 min
6 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Day 3
Shoulders Biceps
Est. 45 min
6 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 20 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Day 4
Legs
Est. 44 min
6 exercises
Machine Hip Abduction
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Squat
5 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 10 Reps
