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Rossella week 1
General
Beginner
Machine strength
Plan Details
The Rossella week 1 routine by rossmmh93 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Lower 1
Est. 64 min
10 exercises
Machine Leg Press
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 10 Reps
Plank
3 Sets
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Day 2
Upper 1
Est. 33 min
5 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Seated Military Press
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Day 3
Lower 2
Est. 66 min
10 exercises
Kettlebell Goblet Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 20 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Day 4
upper 2
Est. 0 min
0 exercises
This day is empty
