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Apo's Plan
General
Beginner
Machine strength
Plan Details
The Apo's Plan routine by ApoSquared is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest Biceps
Est. 240 min
15 exercises
Barbell Bench Press
5 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Treadmill Running
3 Sets
Dip
4 Sets x 10 Reps
Weight Plate High Front Raise
4 Sets x 10 Reps
Day 2
Back & Triceps
Est. 240 min
16 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Machine Vertical Row (Close Grip)
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Machine Dip
5 Sets x 10 Reps
Machine Tricep Extension
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Treadmill Running
4 Sets
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Day 3
Legs
Est. 202 min
15 exercises
Smith Machine Split Squat
4 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
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 Hip Adduction
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Calf Press
6 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Machine Deltoid Raise
5 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Weight Plate Front Raise
4 Sets x 10 Reps
Day 4
Shoulders
Est. 114 min
9 exercises
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Day 5
Abs
Est. 84 min
7 exercises
Parallel Bar Hip Raise
4 Sets x 10 Reps
Stability Ball Crunch
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Stability Ball Crunch
4 Sets x 10 Reps
Plank
4 Sets
Side Plank
4 Sets x 10 Reps
Day 7
Circular
Est. 136 min
12 exercises
Barbell Deadlift
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 15 Reps
Leverage Shoulder Press
3 Sets x 15 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Machine Tricep Extension
4 Sets x 10 Reps
