Loading...
New Workout
AUDIO TIP
General
Beginner
None
Plan Details
The New Workout routine by stefaneager is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Full-body routine push-pull-legs x 2 Start with 5min warm up (treadmill, elliptical, bicycle, etc.)
Routine detail
Mon
Lunes Empujar (pecho, hombro, trícep, abdomen)
Est. 57 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Tue
Martes Jalar (Espalda, Bícep, HIT)
Est. 162 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Treadmill Running
8 Sets
Walking
8 Sets
Wed
Miércoles Pierna
Est. 33 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Thu
Jueves Empujar (Pecho, hombro, trícep, abdomen)
Est. 51 min
8 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Fri
Viernes Jalar (espalda, bícep, HIT)
Est. 100 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Indoor Cycling
8 Sets
