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Efo
General
Beginner
Machine strength
Plan Details
The Efo routine by MetinMertsoy is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
chest-biceps
Est. 60 min
9 exercises
Dumbbell Fly
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Cable Seated Overhead Curl
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Tue
shoulders-triceps
Est. 77 min
11 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Wed
back
Est. 46 min
7 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Chin-Up (Mixed Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Thu
legs
Est. 32 min
5 exercises
Smith Machine Squat
3 Sets x 8 Reps
Standing Hamstring and Calf Stretch
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Any
abs
Est. 49 min
8 exercises
Bench Oblique Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Hanging Knee Raise
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
