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Phase 1
General
Beginner
Machine strength
Plan Details
The Phase 1 routine by davdjmor is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Just a start
Routine detail
Mon
Triceps
Est. 32 min
5 exercises
Machine Tricep Extension
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Tue
Shoulder
Est. 32 min
5 exercises
Machine Lateral Shoulder Raise
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Deltoid Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Wed
Biceps
Est. 13 min
2 exercises
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Thu
Chest
Est. 31 min
5 exercises
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Any
Back
Est. 25 min
4 exercises
Machine Back Extension
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Rear Deltoid Machine
3 Sets x 8 Reps
