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New Workout
AUDIO TIP
General
Beginner
None
Plan Details
The New Workout routine by chiavadela is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Wed
Lower body A
Est. 44 min
5 exercises
Barbell Hip Thrust
5 Sets x 6 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Step-Up
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Plank
3 Sets
Any
Upper Body A
Est. 72 min
7 exercises
Machine Bench Press
4 Sets x 11,10,9,8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10,9,7,7 Reps
Dumbbell Incline Bench Press
3 Sets x 12,7,7 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,10,11 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10,8,6 Reps
Any
Upper Body B
Est. 53 min
6 exercises
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dip
3 Sets x 15,12,13 Reps
Any
Lower B
Est. 47 min
6 exercises
Barbell Hip Thrust
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Cable Leg Kickback
3 Sets x 15 Reps
Plank
3 Sets
