ana plan
General
Advanced
Machine strength
Plan Details
The ana plan routine by Adde1986 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
leg quad dominat
Est. 100 min
7 exercises
Step Machine
1 Set
Machine Single-Leg Extension
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 15 Reps
Barbell Squat
4 Sets x 15 Reps
Smith Machine Front Squat
4 Sets x 15 Reps
Step Machine
1 Set
Day 2
back delts abs
Est. 113 min
11 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Cable V Bar Pulldown
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Day 3
legs hamstring
Est. 101 min
7 exercises
Step Machine
1 Set
Machine Single-Leg Press
4 Sets x 15 Reps
Machine Kneeling Leg Curl
4 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 15 Reps
Step Machine
1 Set
Day 4
arms abs
Est. 125 min
12 exercises
EZ Bar Curl
4 Sets x 15 Reps
Barbell Tricep Extension (Supine)
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Dumbbell Tricep Extension
4 Sets x 15 Reps
Preacher Curl Machine
4 Sets x 15 Reps
Machine Tricep Extension
4 Sets x 15 Reps
Cable Bicep Curl
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Step Machine
1 Set
Air Bike
4 Sets x 15 Reps
Leg Raise
4 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Day 5
legs glute
Est. 119 min
8 exercises
Step Machine
1 Set
Band Squat
4 Sets x 30 Reps
Cable Leg Kickback
4 Sets x 15 Reps
Barbell Deep Squat
5 Sets x 12 Reps
Stability Ball Hip Thrust
5 Sets x 15 Reps
Barbell Side Split Squat
4 Sets x 24 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Step Machine
1 Set
Day 6
chest abs
Est. 112 min
9 exercises
Dumbbell Bench Press
4 Sets x 15 Reps
Leverage Incline Chest Press
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Oblique Crunch
4 Sets x 15 Reps
Crunch
4 Sets x 15 Reps
Step Machine
1 Set
