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chest shoulders arms legs and abs
General
Beginner
Machine strength
Plan Details
The chest shoulders arms legs and abs routine by luke_1983uk is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
chest and abs
Est. 56 min
6 exercises
Barbell Decline Bench Press
4 Sets x 10 Reps
Smith Machine Bench Press
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Weight Plate Rotation
4 Sets x 25 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Machine Inner Chest Press
4 Sets x 10 Reps
Day 3
shoulders and abs
Est. 54 min
6 exercises
Smith Machine Shoulder Press
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 25 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Day 5
arms and abs
Est. 63 min
7 exercises
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 25 Reps
Day 7
legs
Est. 44 min
5 exercises
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
