Anna Routine
General
Intermediate
Dumbbell
Plan Details
The Anna Routine routine by seulberg is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Legs Heavy
Est. 53 min
6 exercises
Rowing
1 Set
Barbell Deep Squat
4 Sets x 8 Reps
bulgarian split squat
2 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Tue
Cardio, Abs, Shoulder
Est. 80 min
5 exercises
Treadmill Running
1 Set
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 12 Reps
Cobra, site raises,grade,chair,baby,legraise,chair
3 Sets x 99 Reps
Step Machine
1 Set
Wed
Compound Lifts
Est. 54 min
6 exercises
Jump Rope
1 Set
Barbell Deadlift
3 Sets x 12 Reps
Machine Assisted Dip
2 Sets x 15 Reps
Kettlebell Jerk
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Hip Thrust
2 Sets x 20 Reps
Thu
Swim
Est. 32 min
1 exercise
Swimming
1 Set
Fri
Legs Hypertrophy
Est. 76 min
7 exercises
Stationary Bike
1 Set
Dumbbell Walking Lunge
3 Sets x 15 Reps
Dumbbell Wall Squat
2 Sets x 120 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Calf Raise
2 Sets x 12 Reps
Sat
Upper Body
Est. 79 min
8 exercises
Push-Up
2 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Machine Assisted Pull-Up
2 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 15 Reps
Cable Standing Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 130 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 10 Reps
Sun
Rest, No Alocohol
Est. 0 min
0 exercises
This day is empty
