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My beginner routine
General
Beginner
Machine strength
Plan Details
The My beginner routine routine by sdford83 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
My beginner routine. Designed to get your body into the routine of consistent workout. It combines free weights with cable exercises. I target certain groups each day. I personally do 3 sets of 8 reps with about 15-30 sec of rest in between to keep my heart rate from dropping too low.
Routine detail
Mon
Chest and Triceps
Est. 92 min
14 exercises
Machine Fly
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
EZ Bar Seated Reverse Grip French Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Tue
Shoulders, Legs
Est. 78 min
12 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Barbell Snatch Shrug
3 Sets x 8 Reps
Barbell Rack Delivery
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 8 Reps
Dumbbell See Saw Press
3 Sets x 8 Reps
Dumbbell Alternating Shoulder Press
3 Sets x 8 Reps
Wed
Back, Biceps, and Forearm
Est. 85 min
13 exercises
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Cable One-Arm Rotational Row
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Thu
Back & Abs
Est. 117 min
24 exercises
Smith Machine Good Morning
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Barbell Seated Good Morning
3 Sets x 8 Reps
Dumbbell Seated Side Bend
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 8 Reps
Dumbbell Rotational Row
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cable V-Bar Row
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Judo Flip
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Cable Crunch
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Machine One-Arm Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 8 Reps
Stability Ball Back Extension
3 Sets x 8 Reps
Stability Ball Weighted Hyperextension
3 Sets x 8 Reps
Stability Ball Cross-Leg Bridge
3 Sets x 8 Reps
Stability Ball Cross-Leg Crunch
3 Sets x 8 Reps
Stability Ball Hip Thrust
3 Sets x 8 Reps
