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krocs16
General
Beginner
Machine strength
Plan Details
The krocs16 routine by mopartoolguy is a 9 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
shoulders A
Est. 42 min
5 exercises
Smith Machine Shoulder Press
5 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
leaning dumbbell lateral raise
3 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 15 Reps
Any
back and biceps A
Est. 56 min
6 exercises
Smith Machine Deadlift
5 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
5 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 15 Reps
Any
back and biceps B
Est. 69 min
7 exercises
Smith Machine Deadlift
5 Sets x 10 Reps
Smith Machine Shrug
5 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Concentration Curl (Close Grip)
4 Sets x 15 Reps
Dumbbell Spider Curl
4 Sets x 15 Reps
Any
chest and triceps A
Est. 45 min
5 exercises
Smith Machine Bench Press
5 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
dumbbell twist press
4 Sets x 15 Reps
Barbell Rear Tricep Extension
4 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15 Reps
Any
legs A
Est. 58 min
6 exercises
Smith Machine Squat
5 Sets x 10 Reps
Dumbbell Walking Lunge
2 Sets x 30 Reps
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 25 Reps
Any
chest and triceps B
Est. 46 min
5 exercises
Smith Machine Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Bench Dip
4 Sets x 15 Reps
Any
shoulders B
Est. 55 min
6 exercises
Smith Machine Shoulder Press
5 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 20 Reps
Machine Reverse Fly
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Any
legs B
Est. 66 min
6 exercises
Smith Machine Squat
5 Sets x 10 Reps
Machine Leg Press
10 Sets x 5 Reps
Dumbbell Single-Leg Squat
3 Sets x 24 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Any
random
Est. 50 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
