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spring 2016
General
Beginner
Machine strength
Plan Details
The spring 2016 routine by Jesse_01 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest & Triceps
Est. 48 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Day 2
Back & Biceps
Est. 43 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 3
Leg & Shoulders
Est. 69 min
10 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 5 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
