Orkhan's plan Summer 2017
Sport
Advanced
Dumbbell
Plan Details
The Orkhan's plan Summer 2017 routine by ross.ua is a 4 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Any
Back and legs
Est. 46 min
6 exercises
Pull-Up
2 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 7 Reps
cable seated row wide grip
2 Sets x 7 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Elevated Row
2 Sets x 7 Reps
Any
Hands
Est. 56 min
11 exercises
Barbell raise
2 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Curl
2 Sets x 6 Reps
Weight Plate Front Raise
2 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 15 Reps
Dynamic Chest Stretch
1 Set x 8 Reps
Band Hamstring Stretch
1 Set x 8 Reps
Quadricep Stretch
1 Set x 8 Reps
Posterior Lower Leg Stretch
1 Set x 8 Reps
Any
Chest & triceps
Est. 50 min
5 exercises
Barbell Bench Press
5 Sets x 12 Reps
Dip
3 Sets x 6 Reps
Dumbbell Incline Bench Press
2 Sets x 15 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Any
Prokhorovka chest day
Est. 18 min
2 exercises
Dumbbell Deep Push-Up
4 Sets x 15 Reps
Dip
3 Sets x 10 Reps
