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Starting strength
General
Beginner
Machine strength
Plan Details
The Starting strength routine by ostermann is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Dag 1
Est. 43 min
6 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Squat
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Dips
3 Sets x 5 Reps
Planken
3 Sets
Any
Dag 2
Est. 67 min
8 exercises
Rowing
1 Set
Pendley rows
4 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Chin-ups
3 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Any
Dag 3, leg day
Est. 50 min
7 exercises
Kettlebell Goblet Squat
3 Sets x 5 Reps
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Smith Machine Reverse Calf Raise
3 Sets x 5 Reps
Planken
3 Sets
Machine Leg Press
3 Sets x 5 Reps
