Adam Month 1 - 6
General
Beginner
None
Plan Details
The Adam Month 1 - 6 routine by adam264 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Month 1 - 6
Routine detail
Mon
Full Body with Chest and Back Focus
Est. 0 min
10 exercises
Dynamic Chest Stretch
1 Set x 10 Reps
Shoulder Stretch
1 Set x 10 Reps
Quadricep Stretch
1 Set x 10 Reps
Tricep Stretch
1 Set x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Plank
3 Sets
Wed
Full Body with Shoulders and Biceps Focus
Est. 0 min
10 exercises
Dynamic Chest Stretch
1 Set x 10 Reps
Shoulder Stretch
1 Set x 10 Reps
Quadricep Stretch
1 Set x 10 Reps
Tricep Stretch
1 Set x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Fri
Full Body with Chest and Back Focus
Est. 0 min
11 exercises
Dynamic Chest Stretch
1 Set x 10 Reps
Shoulder Stretch
1 Set x 10 Reps
Quadricep Stretch
1 Set x 10 Reps
Tricep Stretch
1 Set x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
