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For Anand
General
Beginner
Machine strength
Plan Details
The For Anand routine by Pwashere is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
For my buddy Anand.
Routine detail
Day 1
Chest and Biceps
Est. 47 min
6 exercises
Barbell Curl
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Cable Preacher Curl
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Day 2
Back and Triceps
Est. 45 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Day 3
Legs and Shoulders
Est. 62 min
8 exercises
Barbell Standing Calf Raise
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Day 4
Full Body
Est. 52 min
7 exercises
Machine Seated Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
