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Total Body
General
Beginner
Machine strength
Plan Details
The Total Body routine by JerryS55 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Total body
Est. 74 min
12 exercises
Rowing
3 Sets
Machine Bench Press
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Machine Tricep push down
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Day 1
Back and Biceps
Est. 111 min
15 exercises
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Elliptical Training
3 Sets
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Clean Deadlift
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Day 4
Chest, Shoulders and Triceps
Est. 106 min
19 exercises
Dumbbell Seated Alternating Reverse Fly
3 Sets x 10 Reps
Barbell Military Press (Seated)
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Tricep Press (Supine)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Day 5
Legs and Abs
Est. 74 min
14 exercises
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Bench Leg Raise (Supine)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
