Actual
General
Advanced
Machine strength
Plan Details
The Actual routine by Amir89 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest & Abs
Est. 83 min
8 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 20 Reps
Hanging Leg Raise
4 Sets x 18 Reps
Decline Bench Rotational Sit-Up
4 Sets x 18 Reps
Day 2
Back & Traps & Forearm
Est. 64 min
7 exercises
Barbell Deadlift
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Day 3
Shoulder & Abs
Est. 81 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 20 Reps
Hanging Leg Raise
4 Sets x 18 Reps
Decline Bench Rotational Sit-Up
4 Sets x 20 Reps
Day 4
Arms & Forearms
Est. 85 min
9 exercises
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12 Reps
EZ Bar Incline Tricep Extension
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Day 5
Legs & Calves
Est. 58 min
5 exercises
Barbell Squat
4 Sets x 15 Reps
Barbell Bench Squat
4 Sets x 15 Reps
Machine Single-Leg Press
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
