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Beginner Work Out Plan Muscle/Cardio
General
Beginner
Machine strength
Plan Details
The Beginner Work Out Plan Muscle/Cardio routine by mbeshlian is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a beginner workout for those who are just starting to get into the gym, mainly using machines and some free weights. This routine is to be performed 4-6 days a week, as it is a beginner routine, and there are 3 separate whole body workouts with alternating cardio days. Even if you use this plan twice a week, start with day 1, then day 2. Following week is day 3, then day 4 etc. *** Notes : Make sure that each machine is properly wiped down and cleaned before use, you never know what the person before you has or if they cleaned it before use. Make sure that the weight is adjusted to what you would like to use or can perform to prevent any injuries from occurring.
Routine detail
Day 1
Circuit A
Est. 88 min
10 exercises
Walking
1 Set
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 14 Reps
Machine Bench Press
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 2
Cardio A
Est. 76 min
9 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Back Hyperextension
3 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
Weight Plate Rotation
3 Sets x 20 Reps
Elliptical Training
1 Set
Day 3
Circuit B
Est. 80 min
10 exercises
Walking
1 Set
Machine Leg Extension
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 4
Cardio B
Est. 240 min
10 exercises
Back Hyperextension
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 20 Reps
Scissor Kick
3 Sets x 20 Reps
Elliptical Training
1 Set
Walking
3 Sets
Walking
3 Sets
Treadmill Running
3 Sets
Treadmill Running
3 Sets
Walking
3 Sets
Day 5
Circuit C
Est. 97 min
11 exercises
Walking
1 Set
Machine Seated Leg Curl
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 6
Cardio C
Est. 86 min
10 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Back Hyperextension
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Elliptical Training
1 Set
