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bobby week 1
General
Beginner
Machine strength
Plan Details
The bobby week 1 routine by equintana25 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
workout for week 1 for overall split 8 to 12 rep range with 4 sets and 45 sec rest periods
Routine detail
Day 1
back and biceps
Est. 58 min
8 exercises
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
2 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Day 2
chest shoulders
Est. 47 min
6 exercises
Barbell Curl
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Day 3
legs
Est. 46 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Bodyweight Lunge
4 Sets x 10 Reps
Day 4
bis and tris
Est. 62 min
8 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Day 5
upper body
Est. 41 min
5 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
