UmikoAtlantis
Amber & Umi*
AUTOPLAY
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Amber & Umi* routine by UmikoAtlantis is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Day 13
Day 14
Day 15
Day 16
Push
Est time: 76 min
10 exercises
Barbell Military Press
Shoulders
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Front Raise
Shoulders
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Bench Press
Chest
Sets
4
Reps
12
Interval
00:00
Rest Time
00:45
Dumbbell Seated Shoulder Press
Shoulders
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Dumbbell Fly
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Barbell Bench Press (Close Grip)
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Cable Cross-Over
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Cable Tricep Pushdown (V-Bar)
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Pullover
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Cable One-Arm Tricep Pushdown (Reverse Grip)
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
