Loading...
Super Legit Workout Plan!
General
Beginner
Barbell
Plan Details
The Super Legit Workout Plan! routine by ElijahWade is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
just general stuff to get muscle
Routine detail
Day 1
Chest and Biceps
Est. 53 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
21's
3 Sets x 12 Reps
Day 3
Legs
Est. 61 min
9 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Sumo Squat
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Day 5
Shoulders and Triceps
Est. 63 min
10 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
shoulder circles
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 6
Back, Abs, and Calves
Est. 62 min
10 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Plank
3 Sets
Machine Seated Calf Raise
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
