AKM-2 (original) 1Week
General
Advanced
Pullup bar
Plan Details
The AKM-2 (original) 1Week routine by sanslav is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Monday #1 Back+Arm
Est. 55 min
6 exercises
T Bar Row
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 21 Reps
Cable Seated Row
3 Sets x 24 Reps
EZ Bar Close Grip Curl
3 Sets x 21 Reps
Tue
Tue#1 Shoulder+Leg
Est. 70 min
7 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Barbell Shoulder Press
1 Set x 24 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Crunch
3 Sets x 99 Reps
Thu
Thursday#1. Back+Chest+Arm
Est. 93 min
8 exercises
Chin-Up with Knee Raise
4 Sets x 99 Reps
Dip
4 Sets x 12 Reps
Dumbbell One-Arm Row
1 Set x 15 Reps
Dumbbell One-Arm Row
2 Sets x 24 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Cable Rope Deltoid Row
1 Set x 15 Reps
Cable Rope Deltoid Row
2 Sets x 24 Reps
Sat
Saturday#1 Leg+Shoulder
Est. 63 min
7 exercises
Barbell Front Squat
3 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 9 Reps
Dumbbell Walking Lunge
4 Sets x 24 Reps
Dumbbell One-Arm Lateral Raise
2 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
1 Set x 24 Reps
Machine Leg Extension
3 Sets x 20 Reps
Seated Leg Tuck
4 Sets x 15 Reps
