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General Fitness routine
General
Beginner
Machine strength
Plan Details
The General Fitness routine routine by mawaddah is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
A general fitness routine that effect approximately all your muscles for beginners. You can do some cardio before the exercises.
Routine detail
Day 1
Chest and Triceps
Est. 91 min
13 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Day 2
back and biceps
Est. 77 min
11 exercises
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Reverse Crossover
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Day 3
shoulder and leg
Est. 97 min
14 exercises
Smith Machine Shoulder Press
3 Sets x 10 Reps
Smith Machine Rear Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Shrug
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Glute Kickback
3 Sets x 10 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
