Loading...
rowa
General
Beginner
Machine strength
Plan Details
The rowa routine by rickywaddell is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
1
Est. 43 min
6 exercises
Dumbbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 15 Reps
Day 2
2
Est. 34 min
5 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Day 3
3
Est. 44 min
6 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Reverse Fly
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 4
4
Est. 41 min
6 exercises
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl (Prone)
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Barbell Rear Tricep Extension
3 Sets x 10 Reps
