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Criss' workout
AUDIO TIP
General
Beginner
None
Plan Details
The Criss' workout routine by rodrigogdp is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
FullBody
Est. 93 min
11 exercises
Smith Machine Incline Bench Press
3 Sets x 7,7,6 Reps
Smith Machine Bench Press
3 Sets x 4 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Plank
3 Sets
Any
Leg day#1
Est. 81 min
9 exercises
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Barbell Sumo Deadlift
3 Sets x 12 Reps
Cable Leg Kickback
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Any
Pull Day
Est. 94 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Push Press
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Plank
3 Sets
Any
Cardio
Est. 92 min
1 exercise
Walking
1 Set
