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new 2014
General
Beginner
Machine strength
Plan Details
The new 2014 routine by jeremydyens is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
TE1
Est. 86 min
5 exercises
Machine Deltoid Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Elliptical Training
1 Set
Calf Press On Leg Press
3 Sets x 8 Reps
Any
ausser der reihe
Est. 240 min
33 exercises
Indoor Cycling
1 Set
Barbell Decline Bench Press
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Incline Pulldown (Supine)
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Bench Rotational Crunch
3 Sets x 12 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Barbell Seated Twist
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Leverage Shoulder Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Any
oberkörper special
Est. 126 min
17 exercises
Machine Reverse Fly
3 Sets x 12 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 12 Reps
Dumbbell Shoulder Abduction
3 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Dumbbell One-Arm Hammer Curl
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Cable Incline Pulldown (Supine)
3 Sets x 12 Reps
Machine Lateral Shoulder Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Barbell 1/2 Squat
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
