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make me sore
General
Beginner
Machine strength
Plan Details
The make me sore routine by dimetrias.moulton is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
push your mind to break the body.
Routine detail
Mon
legs, shoulders and abs
Est. 166 min
23 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Barbell Incline Shoulder Raise
3 Sets x 8 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Deltoid Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Oblique Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Decline Bench Alternating Leg Raise
3 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Cable Front Raise
4 Sets x 10 Reps
Handstand Push-Up
4 Sets x 10 Reps
Tue
Back, biceps, and abs
Est. 229 min
24 exercises
Chin-Up with Knee Raise
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Bent-Over Row (Palms in)
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Rope Lat Pulldown
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Cable Upper Row
4 Sets x 10 Reps
Machine T Bar Reverse Row
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Cable Incline Bicep Curl
4 Sets x 10 Reps
Cable Bicep Curl (Supine)
4 Sets x 10 Reps
Dumbbell Alternating Preacher Curl (Hammer)
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
21s
4 Sets x 10 Reps
Air Bike
4 Sets x 10 Reps
Decline Bench Ab Reach
4 Sets x 10 Reps
Dragon Flag
4 Sets x 10 Reps
Plank
4 Sets
Weight Plate Rotation
4 Sets x 10 Reps
Step Machine
1 Set
Wed
chest, triceps and abs
Est. 167 min
24 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Barbell Rear Tricep Extension
3 Sets x 8 Reps
Cable Reverse Grip Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Tricep Kickback
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Cable Judo Flip
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Thu
forearms, traps and cardio
Est. 108 min
17 exercises
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Barbell Snatch Shrug
3 Sets x 8 Reps
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 8 Reps
Decline Bench Knee Raise
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Bench Oblique Crunch
3 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Fri
full body day
Est. 108 min
32 exercises
Step Machine
1 Set
Barbell Deep Squat
1 Set
Machine Single-Leg Press
1 Set
Decline Bench Weighted Twist
1 Set
Cable Dual Overhead Curl
1 Set
Dumbbell Incline Hammer Curl (Prone)
1 Set
Machine Inverted Row (Feet Elevated)
1 Set
Barbell Decline Bench Press
1 Set
Barbell Bench Press
1 Set
Barbell Incline Bench Press
1 Set
Machine Fly
1 Set
Cable Cross-Over
1 Set
Cable Incline Tricep Extension
1 Set
Bench Dip
1 Set
Cable Shoulder Extension
1 Set
Preacher Curl Machine
1 Set
Chin-Up with Knee Raise
1 Set
T Bar Row
1 Set
Cable Rear Pulldown (Wide Grip)
1 Set
Cable Drag Curl
1 Set
Dumbbell Seated Bicep Curl
1 Set
Barbell Curl (Close Grip)
1 Set
Barbell Shoulder Press
1 Set
Barbell Shrug
1 Set
Cable Upright Row
1 Set
Dumbbell Alternating Front Raise
1 Set
Cable Internal Rotation
1 Set
Dumbbell Alternating Lateral Raise
1 Set
Alternating Reverse Hyper (Flat Bench)
1 Set
Cable Kneeling Crunch
1 Set
Decline Bench Ab Reach
1 Set
Cable Wood Chop
1 Set
Sat
sports/cardio chest and arms
Est. 92 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Deep Push-Up
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Dumbbell High Curl
4 Sets x 10 Reps
Dumbbell One-Arm Incline Curl
4 Sets x 10 Reps
Sun
cardio and full body
Est. 239 min
36 exercises
Machine Fly
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Cable Drag Curl
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Cable Calf Raise
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift (Bench)
3 Sets x 8 Reps
Band Reverse Fly
3 Sets x 8 Reps
Barbell Frankenstein Squat
3 Sets x 8 Reps
Dumbbell Alternating Posterior Fly (Stability Ball)
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Barbell Squat
4 Sets x 10 Reps
