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recovery
General
Beginner
Machine strength
Plan Details
The recovery routine by MaxHoogmoet is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
back/legs monday
Est. 73 min
8 exercises
Pull-Up
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Tue
chest/shoulders tuesday
Est. 68 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Thu
back/legday thursday
Est. 71 min
8 exercises
Cable V Bar Pulldown
4 Sets x 10 Reps
Cable One-Arm Seated Row
4 Sets x 10 Reps
Machine Assisted Chin-Up
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Fri
chest/shoulder day
Est. 72 min
8 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Cable Internal Rotation
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable Bicep Curl (Supine Close Grip)
4 Sets x 10 Reps
