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Summer plan
General
Beginner
Machine strength
Plan Details
The Summer plan routine by acampion09 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Chest day
Est. 33 min
5 exercises
Dumbbell Tricep Extension
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Barbell Decline Bench Press
5 Sets x 6 Reps
Smith Machine Shrug
3 Sets x 6 Reps
Any
Combined
Est. 47 min
7 exercises
Superman
3 Sets x 30 Reps
Leverage Machine High Row
3 Sets x 6 Reps
Barbell Deep Squat
3 Sets x 6 Reps
Preacher Curl Machine
3 Sets x 6 Reps
Barbell Decline Bench Press
4 Sets x 6 Reps
Leverage Machine Iso Row
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Any
Random
Est. 80 min
13 exercises
Machine Leg Press
4 Sets x 6 Reps
Barbell Squat
4 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Leverage Machine Iso Row
3 Sets x 6 Reps
Machine Bench Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
cross arm pullback row
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Smith Machine Shrug
3 Sets x 6 Reps
Machine Tricep Extension
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
jumping dips
3 Sets x 6 Reps
Hack Squat
3 Sets x 6 Reps
Any
Back Day
Est. 55 min
9 exercises
Hack Squat
3 Sets x 6 Reps
superman hold
3 Sets
Assisted Iron Cross
3 Sets x 6 Reps
Leverage Machine High Row
5 Sets x 6 Reps
Preacher Curl Machine
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Preacher Curl Machine
3 Sets x 6 Reps
bent over dumbell pullback
3 Sets x 6 Reps
reverse shoulder cross
3 Sets x 6 Reps
