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ICF Novice Program + Accessories
General
Beginner
Barbell
Plan Details
The ICF Novice Program + Accessories routine by Darkhalo47 is a 14 day workout plan. It is a beginner level plan to achieve general fitness goals.
1. A - Sat 1 2. Back - Sun 1 3. B - Mon 1 4. rest - Tues 1 5. A - Wed1 6. Back - Thurs 1 7. Jimmy - Fri 1 8. rest - Sat 2 9. B - Sun 2 10. Back - Mon 2 11. A - Tues 2 12. rest - Wed 2 13. B - Thurs 2 14. Jimmy - Fri 2 Tips: - Do bent over row underhand, drag bar along quads - For hyperextensions, place on CHEST not head - Barbell shrugs behind the back are really straight carl bar shrugs
Routine detail
Day 1
Workout A - Saturday 1
Est. 40 min
7 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Seated Good Morning
3 Sets x 8 Reps
Cable Crunches
4 Sets x 10 Reps
Day 2
Back / Forearms Day - Sunday 1
Est. 52 min
10 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Sitting Good Mornings
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Kettlebell Hang Clean
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 3
Workout B - Monday 1
Est. 38 min
7 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Clean Deadlift
1 Set x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Close Grip Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Crunches
4 Sets x 10 Reps
Day 4
rest - Tuesday 1
Est. 0 min
0 exercises
This day is empty
Day 5
Workout A - Wednesday 1
Est. 40 min
7 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Seated Good Morning
3 Sets x 8 Reps
Cable Crunches
4 Sets x 10 Reps
Day 6
Back / Forearms Day - Thursday 1
Est. 52 min
10 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Sitting Good Mornings
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Kettlebell Hang Clean
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 7
Jimmy's Home Workout - Friday 1
Est. 0 min
0 exercises
This day is empty
Day 8
rest - Saturday 2
Est. 0 min
0 exercises
This day is empty
Day 9
Workout B - Sunday 2
Est. 38 min
7 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Clean Deadlift
1 Set x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Close Grip Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Crunches
4 Sets x 10 Reps
Day 10
Back / Forearms Day - Monday 2
Est. 52 min
10 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Sitting Good Mornings
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Kettlebell Hang Clean
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 11
Workout A - Tuesday 2
Est. 40 min
7 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Seated Good Morning
3 Sets x 8 Reps
Cable Crunches
4 Sets x 10 Reps
Day 12
rest - Wednesday 2
Est. 0 min
0 exercises
This day is empty
Day 13
Workout B - Thursday 2
Est. 39 min
7 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Clean Deadlift
1 Set x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Close Grip Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Crunches
4 Sets x 10 Reps
Day 14
Jimmy's Home Workout - Friday 2
Est. 0 min
0 exercises
This day is empty
