ATG Dense
General
Beginner
Machine strength
Plan Details
The ATG Dense routine by KalebSean is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Lower Body 1
Est. 0 min
6 exercises
Reverse Sled
1 Set x 8 Reps
Ankle Flexors
3 Sets x 8 Reps
Knee Flexors
3 Sets x 8 Reps
Hip Flexors
3 Sets x 8 Reps
Poliquin Step Up
3 Sets x 8 Reps
Couch Stretch
2 Sets
Tue
Hips and Upper Body Mobility
Est. 0 min
5 exercises
DB External Rotator
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Trap-3 Raise
3 Sets x 5 Reps
Incline Pigeon Pose
3 Sets x 8 Reps
Barbell Seated Good Morning
3 Sets x 20 Reps
Wed
Lower Body 3
Est. 0 min
6 exercises
Reverse Sled
1 Set x 8 Reps
Ankle Flexors
3 Sets x 20 Reps
Knee Flexors
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
ATG Split Squat
3 Sets x 10 Reps
Couch Stretch
2 Sets
Thu
Hips and Upper Body Strength
Est. 0 min
5 exercises
One-Arm Scott Zottman Curl
3 Sets x 5 Reps
Incline Powell Raise
3 Sets x 10 Reps
ATG Incline Dumbbell Press
3 Sets x 15 Reps
Incline Pigeon Pose
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 20 Reps
Fri
Lower Body 3
Est. 0 min
6 exercises
Reverse Sled
1 Set x 8 Reps
Ankle Flexors
3 Sets x 20 Reps
Hip Flexors
3 Sets x 20 Reps
Straight Leg Calf Raise
3 Sets x 15 Reps
Dumbbell VMO Squat
3 Sets x 10 Reps
Couch Stretch
2 Sets
