Anytime Fitness
General
Advanced
Machine strength
Plan Details
The Anytime Fitness routine by fleckney7 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 49 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Upper Chest Crossover
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Chest dips
3 Sets x 10 Reps
Day 2
Back
Est. 54 min
10 exercises
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Trap bar deadlift
3 Sets x 10 Reps
Day 3
Arms
Est. 45 min
8 exercises
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
3 Sets x 10 Reps
Day 4
Shoulders
Est. 60 min
11 exercises
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Cable Seated Row to Neck
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Day 5
Legs
Est. 47 min
9 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Cable Straight Leg Deadlift
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Day 6
Abs
Est. 37 min
7 exercises
Machine Ab Crunch
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Cable Rotational Crunch (Kneeling)
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
