Loading...
4 week foundation - Week 1
General
Beginner
Machine strength
Plan Details
The 4 week foundation - Week 1 routine by max4260 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Uses reverse pyramid to hone some skills that will be used later on in body building. We will be doing whole body workouts so the rest days are VERY important. Reps should be 8, 10, 12 (reverse pyramid). I find that doing lighter weights as you tire your muscled when you are beginning really help you stay in the proper form. you can you do this routine for two weeks if it really kicks your butt before moving on to week two.
Routine detail
Mon
Full Body
Est. 58 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Tue
REST
Est. 0 min
0 exercises
This day is empty
Wed
Full Body
Est. 58 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Thu
REST
Est. 0 min
0 exercises
This day is empty
Fri
Full Body
Est. 58 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Sat
REST
Est. 0 min
0 exercises
This day is empty
Sun
REST
Est. 0 min
0 exercises
This day is empty
