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Beginner weeks 1 - 4
General
Beginner
Machine strength
Plan Details
The Beginner weeks 1 - 4 routine by jackleriche is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
shoulders and chest
Est. 56 min
9 exercises
Rowing
1 Set
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Rope Lat Pulldown
4 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Day 2
Leg Rape
Est. 48 min
8 exercises
Rowing
1 Set
Stationary Bike
1 Set
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 3
Tabata training
Est. 17 min
3 exercises
Treadmill Running
1 Set
Stationary Bike
1 Set
Rowing
1 Set
Day 4
Gun Slinger
Est. 51 min
9 exercises
Rowing
1 Set
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
21s
3 Sets x 8 Reps
reverse bicep curl
3 Sets x 8 Reps
Day 5
The 30/30
Est. 26 min
2 exercises
Stationary Bike
1 Set
Push-Up
4 Sets x 12 Reps
