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Hybrid plan 2024 self made(IU)
AUDIO TIP
General
Beginner
None
Plan Details
The Hybrid plan 2024 self made(IU) routine by NIKHIL888 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 81 min
12 exercises
Push-Up
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Triceps dip
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Tue
Back & Biceps
Est. 56 min
8 exercises
Pull-Up
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Wed
Run & Abs
Est. 23 min
4 exercises
Incline Treadmill Walk
1 Set
Dead Bug
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Thu
Leg
Est. 48 min
7 exercises
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Fri
Shoulder & Abs
Est. 39 min
7 exercises
Face pull shoulder (Home)
3 Sets x 12 Reps
kneeling cable shoulder press
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable Shrug
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Plank
3 Sets
Sat
Badminton & Swimming
Est. 32 min
1 exercise
Swimming
1 Set
Sun
Badminton & Swimming
Est. 32 min
1 exercise
Swimming
1 Set
