ahmadmosley
THE PROGRAM
AUTOPLAY
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The THE PROGRAM routine by ahmadmosley is a 7 day workout plan. It is a advanced level plan to achieve general fitness goals.
Mon
Tue
Wed
Fri
Fri
Sat
Sun
Push ( Chest/Shoulder/Triceps : Focus )
Est time: 0 min
15 exercises
Weighted Tricep Dip
Triceps
Sets
3
Reps
5
Interval
00:00
Rest Time
00:00
Barbell Decline Bench Press
Chest
Sets
5
Reps
5
Interval
00:00
Rest Time
00:15
EZ Bar French Press
Triceps
Sets
5
Reps
10
Interval
00:00
Rest Time
00:15
Dumbbell Incline Bench Press (Hammer Grip)
Chest
Sets
5
Reps
10
Interval
00:00
Rest Time
00:05
Dumbbell Incline Fly
Chest
Sets
5
Reps
10
Interval
00:00
Rest Time
00:05
Dumbbell Lateral Raise
Shoulders
Sets
5
Reps
10
Interval
00:00
Rest Time
00:05
Cable Cross-Over
Chest
Sets
5
Reps
10
Interval
00:00
Rest Time
00:05
Cable Lower Chest Raise
Chest
Sets
5
Reps
10
Interval
00:00
Rest Time
00:05
Cable Tricep Pushdown (Rope)
Triceps
Sets
5
Reps
10
Interval
00:00
Rest Time
00:05
Cable One-Arm Lateral Raise
Shoulders
Sets
5
Reps
10
Interval
00:00
Rest Time
00:05
One Arm Machine Fly
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:05
Hanging Knee Raise
Abs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:00
Barbell Ab Rollout (Kneeling)
Abs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:00
Weighted Side Bend
Abs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:00
Treadmill Running
Cardio
Sets
1
Reps
8
Interval
25:00
Rest Time
00:15
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