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Adam’s workout
General
Beginner
None
Plan Details
The Adam’s workout routine by tpxnqjdi is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
3 day split push
Est. 0 min
15 exercises
Chest doorway stretch
1 Set
Band Shoulder dislocates
1 Set
Cat Cow Stretch
3 Sets x 8 Reps
Thoracic spine opener
3 Sets
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Shoulder Circles
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8,8,5,5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8,8,7 Reps
Rear delt fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
2 Sets x 15 Reps
Elliptical Training
1 Set
Tue
Cardio
Est. 0 min
1 exercise
Walking
1 Set
Wed
three day split pull
Est. 0 min
12 exercises
Lat doorway stretch
1 Set
Band pull aparts
1 Set
Scapular retraction
3 Sets
Machine Seated Row
1 Set x 20 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Bicep Curl
2 Sets x 12 Reps
Recumbent Bike
1 Set
Thu
Cardio
Est. 0 min
1 exercise
Elliptical Training
1 Set
Fri
Three day split legs
Est. 0 min
13 exercises
Seated Floor Hamstring Stretch
1 Set x 8 Reps
Hip Flexor Stretch
1 Set x 8 Reps
Wall Calf Stretch
1 Set x 8 Reps
Bodyweight Squat
2 Sets x 10 Reps
Recumbent Bike
1 Set
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12,10,10 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Rowing
1 Set
Sat
New Workout
Est. 0 min
0 exercises
This day is empty
Sun
New Workout
Est. 0 min
0 exercises
This day is empty
