aaway recovery plan
Bulking
Intermediate
Machine strength
Plan Details
The aaway recovery plan routine by aaway is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
starting weeks ..after a long interruption . the first 15 days of recovery , ideally in every seance you works the most of your muscular groups to easily reactivate your nervous system the seance is composed of a number of exercice with low Ibs ( 60-70%) of your ibs before interruption : planning 4 days/weeks day1 :workout A day2 : workout B day3 :reset day4: workout A day 5: workout B day 6 and 7 reset
Routine detail
Day 1
Workout Day #1
Est. 136 min
15 exercises
Indoor Cycling
1 Set
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Barbell Bent-Over Row
2 Sets x 12 Reps
Dumbbell Bench Press
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Cable Bicep Curl
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Dumbbell Seated Bicep Curl
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Day 2
Workout Day #2
Est. 144 min
16 exercises
Indoor Cycling
1 Set
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Barbell Incline Bench Press
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Barbell Bench Press
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Machine Tricep Extension
2 Sets x 12 Reps
Machine Shoulder Press
2 Sets x 12 Reps
Cable One-Arm Lateral Raise
2 Sets x 12 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
