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at work one week plan
General
Beginner
Machine strength
Plan Details
The at work one week plan routine by tdews is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Day 4 Legs and Abs
Est. 39 min
8 exercises
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Any
Day 1 Legs and Abs
Est. 40 min
8 exercises
Dumbbell Walking Lunge
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Barbell Squat with Narrow Stance
3 Sets x 8 Reps
Barbell Squat (Wide Stance)
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Weighted Decline Rotation
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Any
day 6 back and biceps
Est. 40 min
8 exercises
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
Smith Machine Bicep Curl
3 Sets x 8 Reps
Any
Day 2 Chest, Shoulder, and Triceps
Est. 41 min
8 exercises
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press (Wide Grip)
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Any
day 3 back and biceps
Est. 41 min
8 exercises
Cable Rope Seated Row
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Any
Day 5 Chest, Shoulder, and Triceps
Est. 40 min
8 exercises
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Front Raise Pullover
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
