Adams 6 week summer
General
Beginner
Dumbbell
Plan Details
The Adams 6 week summer routine by atproco is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Monday
Est. 69 min
9 exercises
Elliptical Training
1 Set
Barbell Power Clean from Blocks
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 10 Reps
Decline Bench Rotational Sit-Up
3 Sets x 10 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Tue
Tuesday
Est. 77 min
10 exercises
Step Machine
1 Set
Box Jump Multiple Response
5 Sets x 10 Reps
Pull-Up
5 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Superman
3 Sets
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Weighted Bench Dip
3 Sets x 10 Reps
Plank
3 Sets
Wed
Wednesday
Est. 62 min
1 exercise
Elliptical Training
3 Sets
Thu
Thursday
Est. 73 min
9 exercises
Step Machine
1 Set
Dumbbell Forward Lunge with Bicep Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Dumbbell Squat
4 Sets x 10 Reps
Jackknife Sit-Up
4 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Fri
Friday
Est. 65 min
7 exercises
Barbell Curl
5 Sets x 10 Reps
Split Jump
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
5 Sets x 10 Reps
Elliptical Training
1 Set
Push-Up (Wide Hand)
3 Sets x 10 Reps
Jump Rope
1 Set
Cable Seated Bicep Curl
3 Sets x 10 Reps
