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2014
General
Beginner
Machine strength
Plan Details
The 2014 routine by Never_Sitting_Still is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a routine for those who are looking to build bigger and stronger glute and leg muscles. While performing this workout, you want to be able to keep your rest periods short, between 60 to 90 seconds and lift as much weight as you are able to lift without disrupting your form. The first two exercises in the routine days focus upon high volume, high sets and high reps to get your glute and leg muscles warmed up for the rest of the workout. You can add these exercises/routine to any routine that you would like to work out your glutes or can make them their own separate workout day. **** Note : You can add in some cardio at the end of your glute workouts such as the Elliptical or Jogging to increase blood flow to the muscles being worked. This will help build the glute and leg muscles even further.
Routine detail
Mon
Monday...
Est. 33 min
6 exercises
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
2 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 12 Reps
Dumbbell Bent-Over Row
2 Sets x 12 Reps
Dumbbell Deadlift
2 Sets x 12 Reps
Tue
Tuesday
Est. 35 min
6 exercises
Barbell Squat
2 Sets x 12 Reps
Barbell Lunge
2 Sets x 12 Reps
Barbell Step-Up
2 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Machine Leg Press (Wide Stance)
2 Sets x 12 Reps
Dumbbell Side Bend
2 Sets x 12 Reps
Wed
Wednesday
Est. 39 min
7 exercises
Barbell Bench Press (Close Grip)
2 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Barbell Tricep Extension
2 Sets x 12 Reps
Barbell Preacher Curl
2 Sets x 12 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Dumbbell Tricep Extension
2 Sets x 12 Reps
Dumbbell Bent-Over Tricep Extension
2 Sets x 12 Reps
Thu
Thursday
Est. 40 min
7 exercises
Barbell Squat (Wide Stance)
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Ab Crunch
2 Sets x 12 Reps
Machine Single-Leg Press
2 Sets x 12 Reps
Dumbbell Reverse Lunge
2 Sets x 12 Reps
Dumbbell Squat
2 Sets x 12 Reps
Dumbbell Step-Up
2 Sets x 12 Reps
Fri
Friday
Est. 42 min
8 exercises
Cable Wrist Curl (Reverse Grip)
2 Sets x 12 Reps
Cable Bicep Curl (Supine)
2 Sets x 12 Reps
Cable Seated Bicep Curl
2 Sets x 12 Reps
Cable Wrist Curl
2 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 12 Reps
Cable Tricep Kickback
2 Sets x 12 Reps
Sat
Saturday
Est. 77 min
15 exercises
Dumbbell Side Bend
2 Sets x 12 Reps
Dumbbell Seated Side Bend
2 Sets x 12 Reps
Barbell Pullover and Press
3 Sets x 2 Reps
Stability Ball Dumbbell Sit-Up
2 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 2 Reps
Dumbbell Decline Bench Press
3 Sets x 2 Reps
Dumbbell Decline Fly
3 Sets x 2 Reps
Dumbbell Decline Press
3 Sets x 2 Reps
Dumbbell Decline Tricep Extension
3 Sets x 2 Reps
Machine Ab Crunch
2 Sets x 12 Reps
Machine Fly
3 Sets x 2 Reps
Machine Reverse Fly
3 Sets x 2 Reps
Machine Fly
3 Sets x 2 Reps
Machine Reverse Fly
3 Sets x 2 Reps
Machine Inner Chest Press
3 Sets x 2 Reps
