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My routine
General
Beginner
Machine strength
Plan Details
The My routine routine by karoomi is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest, Shoulders and Triceps
Est. 130 min
15 exercises
Elliptical Training
1 Set
Barbell Bench Press
5 Sets x 8 Reps
Barbell Bench Press (Close Grip)
5 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Smith Machine Decline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Machine Fly
4 Sets x 12 Reps
Leverage Chest Press
4 Sets x 12 Reps
Barbell Tricep Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Barbell Shoulder Press
5 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Tue
Back and Biceps
Est. 165 min
15 exercises
Elliptical Training
1 Set
Barbell Deadlift
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Machine Assisted Pull-Up
5 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Cable Elevated Row
4 Sets x 15 Reps
Barbell Curl
5 Sets x 8 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
Barbell Preacher Curl
5 Sets x 12 Reps
Machine Inverted Row
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Wed
Legs and Abs
Est. 100 min
9 exercises
Rowing
1 Set
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Machine Seated Leg Curl
5 Sets x 15 Reps
Machine Leg Extension
5 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Stability Ball Weighted Sit-Up
5 Sets x 12 Reps
Any
Daily cardio
Est. 216 min
4 exercises
Running
1 Set
Swimming
1 Set
Boxing
1 Set
Road Cycling
1 Set
