theartmoveinside

Nov 25th 2018

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Akong Routine

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6 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Start to focus on redesign my body, so don't try this at gym lol

Morning Triceps 5 exercises, 9 mins

Barbell Bench Press (Close Grip)	5x10.10.10.20.30 reps	rest: 0s
EZ Bar Tricep Extension (Close Grip)	4x20.20.30.40 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x30.30.40 reps	rest: 0s
Cable Rope Overhead Tricep Extension	4x20.20.30.40 reps	rest: 0s
Machine Dip	3x30.30.40 reps	rest: 0s

Night Back 7 exercises, 13 mins

Leverage Machine High Row	5x10.10.10.20.30 reps	rest: 0s
Cable Incline Pulldown (Supine)	5x20.20.20.30.40 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	3x30.40.50 reps	rest: 0s
Machine Seated Row	5x20.20.20.30.40 reps	rest: 0s
Dumbbell One-Arm Row	3x30.40.50 reps	rest: 0s
Machine One-Arm Pulldown	5x20.20.20.30.40 reps	rest: 0s
Barbell Rack Pull	3x30.40.50 reps	rest: 0s

Morning ABS 5 exercises, 8 mins

Decline Reverse Crunch	5x10.10.10.20.30 reps	rest: 0s
Cross Body Crunch	5x20.20.20.30.40 reps	rest: 0s
Seated Bench Leg Pull-In	3x30.40.50 reps	rest: 0s
Decline Bench Alternating Knee Raise	5x20.20.20.30.40 reps	rest: 0s
Back Hyperextension	3x30.40.50 reps	rest: 0s

Night Chest 7 exercises, 13 mins

Barbell Bench Press	5x10.10.10.20.30 reps	rest: 0s
Leverage Incline Chest Press	5x20.20.20.30.40 reps	rest: 0s
Dumbbell Fly	3x30.40.50 reps	rest: 0s
Dumbbell Incline Fly	5x20.20.20.30.40 reps	rest: 0s
Leverage Decline Chest Press	3x30.40.50 reps	rest: 0s
Dumbbell Pullover	5x20.20.20.30.40 reps	rest: 0s
Machine Fly	3x30.40.50 reps	rest: 0s

Cardio 1 exercises, 6 mins

1x0 reps

rest: 5s

Night Legs 7 exercises, 12 mins

Machine Leg Press (Wide Stance)	5x10.10.10.20.20 reps	rest: 0s
Dumbbell Stiff-Leg Deadlift	5x20.20.20.30.40 reps	rest: 0s
Machine Single-Leg Extension	3x30.40.50 reps	rest: 0s
Dumbbell Lunge	5x20.20.20.30.40 reps	rest: 0s
Machine Leg Curl (Prone)	3x30.40.50 reps	rest: 0s
Machine Seated Calf Raise	5x20.20.20.30.40 reps	rest: 0s
Cable Single-Leg Calf Raise	3x30.40.50 reps	rest: 0s

Morning Triceps 5 exercises, 9 mins

Dip	5x10.10.10.20.30 reps	rest: 0s
Cable Shoulder Extension	5x20.20.20.30.40 reps	rest: 0s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x30.40.50 reps	rest: 0s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x20.20.20.30.40 reps	rest: 0s
Cable Rope High Pulley Tricep Extension	3x30.40.50 reps	rest: 0s

Night Shoulder 7 exercises, 12 mins

Dumbbell Upright Row	5x10.10.10.20.30 reps	rest: 0s
Dumbbell Seated Shoulder Press	5x20.20.20.30.40 reps	rest: 0s
Dumbbell Bent-Over Raise	3x30.40.50 reps	rest: 0s
Machine Deltoid Raise	5x20.20.20.30.40 reps	rest: 0s
Dumbbell Alternating Front Raise	3x30.40.50 reps	rest: 0s
Machine Reverse Fly	5x20.20.20.30.40 reps	rest: 0s
Cable Rope Deltoid Row	3x30.40.50 reps	rest: 0s

Cardio 1 exercises, 6 mins

1x0 reps

rest: 5s

Night Back 7 exercises, 12 mins

Machine Lat Pulldown	5x10.10.10.20.30 reps	rest: 0s
Machine Lat Pulldown (Reverse Grip)	5x20.20.20.30.40 reps	rest: 0s
Cable Seated Row	3x30.40.50 reps	rest: 0s
Cable V Bar Pulldown	5x20.20.20.30.40 reps	rest: 0s
Machine Vertical Row (Reverse Grip)	3x30.40.50 reps	rest: 0s
Cable Incline Pulldown (Supine)	5x20.20.20.30.40 reps	rest: 0s
Machine Vertical Row (Close Grip)	3x30.40.50 reps	rest: 0s

Morning ABS 5 exercises, 9 mins

Barbell Ab Rollout (Kneeling)	5x10.10.10.20.30 reps	rest: 0s
Weighted Hanging Knee Raise	5x20.20.20.30.40 reps	rest: 0s
Dumbbell Side Bend	3x30.40.50 reps	rest: 0s
Cable Rotation (Stability Ball)	5x20.20.20.30.40 reps	rest: 0s
Side Bridge	3x10.10.10.20.20 reps	rest: 0s

Morning Biceps 5 exercises, 9 mins

EZ Bar Curl	5x10.10.10.20.20 reps	rest: 0s
Dumbbell Alternating Bicep Curl	5x20.20.20.30.40 reps	rest: 0s
Preacher Curl Machine	3x30.40.50 reps	rest: 0s
Cable Reverse Curl	5x20.20.20.30.40 reps	rest: 0s
Cable One-Arm Bicep Curl	3x30.40.50 reps	rest: 0s