Ammars 7 Day Plan
General
Intermediate
Dumbbell
Plan Details
The Ammars 7 Day Plan routine by fhxpynrg is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
General upper body/lower body
Routine detail
Mon
Upper Body 1
Est. 0 min
9 exercises
Dynamic Chest Stretch
1 Set x 8 Reps
Shoulder Stretch
1 Set x 8 Reps
Tricep Stretch
1 Set x 8 Reps
Bicep Stretch
1 Set x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Tue
Lower Body 1
Est. 0 min
9 exercises
Kneeling Hip Flexor
1 Set x 8 Reps
Hamstring Stretch
1 Set x 8 Reps
Quadricep Stretch
1 Set x 8 Reps
Wall Calf Stretch
1 Set x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Wed
New Workout
Est. 0 min
0 exercises
This day is empty
Thu
Cardio/Abs
Est. 0 min
9 exercises
Dynamic Chest Stretch
1 Set x 8 Reps
Tricep Stretch
1 Set x 8 Reps
Quadricep Stretch
1 Set x 8 Reps
Hamstring Stretch
1 Set x 8 Reps
Low Back Chair Stretch
1 Set x 8 Reps
Recumbent Bike
1 Set
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Fri
Upper Body 2
Est. 0 min
9 exercises
Dynamic Chest Stretch
1 Set x 8 Reps
Shoulder Stretch
1 Set x 8 Reps
Tricep Stretch
1 Set x 8 Reps
Bicep Stretch
1 Set x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Sat
Lower Body 2
Est. 0 min
9 exercises
Kneeling Hip Flexor
1 Set x 8 Reps
Hamstring Stretch
1 Set x 8 Reps
Quadricep Stretch
1 Set x 8 Reps
Wall Calf Stretch
1 Set x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Sun
New Workout
Est. 0 min
0 exercises
This day is empty
