AKM-2 (original) 1Week

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RATING: 90 (FROM 1 JEFIT MEMBERS)

3 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday #1 Back+Arm 6 exercises, 55 mins

T Bar Row	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12 reps	rest: 60s
Chin-Up	3x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x21 reps	rest: 60s
Cable Seated Row	3x24 reps	rest: 60s
EZ Bar Close Grip Curl	3x21 reps	rest: 60s

Tue#1 Shoulder+Leg 7 exercises, 1 hr 9 mins

Thursday#1. Back+Chest+Arm 8 exercises, 1 hr 33 mins

Chin-Up	4x99 reps	rest: 60s
Dip	4x12 reps	rest: 60s
Dumbbell One-Arm Row	1x15 reps	rest: 60s
Dumbbell One-Arm Row	2x24 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x15 reps	rest: 60s
Dumbbell Alternating Incline Curl	4x10 reps	rest: 60s
Cable Rope Deltoid Row	1x15 reps	rest: 60s
Cable Rope Deltoid Row	2x24 reps	rest: 60s

Saturday#1 Leg+Shoulder 7 exercises, 1 hr 3 mins

Barbell Front Squat	3x15 reps	rest: 60s
Dumbbell Incline Bench Press	4x9 reps	rest: 60s
Dumbbell Walking Lunge	4x24 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	2x8 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	1x24 reps	rest: 60s
Machine Leg Extension	3x20 reps	rest: 60s
Seated Leg Tuck	4x15 reps	rest: 99s