JustinKennethLake
6 Day Ryan Ankrom
General
Beginner
Machine strength
Plan Details
The 6 Day Ryan Ankrom routine by JustinKennethLake is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan Description
Begin 10 minutes warmup Legs (hack squat or leg press) 1512108 first 4 sets are feeder working up...
Mon
Any
Any
Legs
11 exercises
Elliptical Training
Cardio
Sets
1
Reps
0
Interval
10:00
Rest Time
01:00
Hack Squat
Upper Legs
Sets
8
Reps
12
Interval
00:00
Rest Time
01:00
Machine Leg Press
Upper Legs
Sets
8
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Stiff-Leg Deadlift
Back
Sets
4
Reps
15
Interval
00:00
Rest Time
01:00
Machine Leg Press (Narrow Stance)
Upper Legs
Sets
4
Reps
15
Interval
00:00
Rest Time
01:00
Machine Leg Extension
Upper Legs
Sets
4
Reps
15
Interval
00:00
Rest Time
01:00
Machine Seated Leg Curl
Upper Legs
Sets
4
Reps
15
Interval
00:00
Rest Time
01:00
Calf Press On Leg Press
Lower Legs
Sets
4
Reps
20
Interval
00:00
Rest Time
01:00
Cable Kneeling Crunch
Abs
Sets
4
Reps
20
Interval
00:00
Rest Time
01:00
Plank
Abs
Sets
4
Reps
8
Interval
01:00
Rest Time
01:00
Leg Raise
Abs
Sets
4
Reps
20
Interval
00:00
Rest Time
01:00
