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B&D
General
Beginner
Machine strength
Plan Details
The B&D routine by Bharter23 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Off
Est. 0 min
0 exercises
This day is empty
Tue
Off
Est. 0 min
0 exercises
This day is empty
Wed
Back Biceps Calves
Est. 65 min
9 exercises
Barbell Deadlift
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Cable Reverse Curl
2 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
1 Set x 70 Reps
Cable Standing Curl
3 Sets x 8 Reps
Thu
Triceps Shoulders Abs
Est. 56 min
9 exercises
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Reverse Fly
2 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Fri
Off
Est. 0 min
0 exercises
This day is empty
Sat
Legs Biceps Calves
Est. 63 min
9 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift (Wide Stance)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Sun
Chest Triceps Abs
Est. 48 min
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
2 Sets x 10 Reps
Cable Cross-Over
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
