AI programme
General
Advanced
None
Plan Details
The AI programme routine by syphodes is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Everyday working 4 months .Add 10000 steps per day and eat protein and you will loose fat and build muscle
Routine detail
Mon
Pecs - Triceps
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Tue
Dos Biceps
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Wed
ABS - Cardio - Épaules
Est. 0 min
7 exercises
Jump Rope
1 Set
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Weighted Hanging Knee Raise
5 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Walking
1 Set
Thu
Pecs Biceps
Est. 0 min
5 exercises
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Fri
Jambes
Est. 0 min
4 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Sat
Dos Biceps
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Sun
Abs Épaule
Est. 0 min
6 exercises
Jump Rope
1 Set
Weighted Hanging Knee Raise
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Walking
1 Set
