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izzy
General
Beginner
Machine strength
Plan Details
The izzy routine by barki is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
izzy
Routine detail
Day 1
upper
Est. 46 min
7 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Crunch
2 Sets x 25 Reps
Decline Crunch
2 Sets x 25 Reps
Day 6
lower
Est. 50 min
7 exercises
Barbell Deep Squat
5 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Bridge
3 Sets
Machine Calf Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
2 Sets x 25 Reps
Leg Raise
2 Sets x 25 Reps
Day 7
upper
Est. 61 min
8 exercises
Machine Fly
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Decline Crunch
2 Sets x 25 Reps
Air Bike
2 Sets x 25 Reps
Elliptical Training
1 Set
Day 8
lower
Est. 70 min
9 exercises
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Hanging Leg Raise
2 Sets x 25 Reps
Leg Raise
2 Sets x 25 Reps
Step Machine
1 Set
Indoor Cycling
1 Set
