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AUDIO TIP
General
Beginner
Machine strength
Plan Details
The ?????? ???? routine by AmjadMB is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This beginner program is ideal for those who have been working out for less than 6-months or are coming back to exercise after a long lay-off or an injury. Foundational Fitness is a follow-up from the original program. This is a good program to get your body accustomed to the overload and stress of strength training. The goal of the program is to develop a strong foundation regarding overall fitness. This will lead to bigger and better things down the road such as a strong base for the next strength training program. Each session offers a combination of stretching and strength exercises. This routine requires only dumbbells and bodyweight exercises. The focus is on building muscle and strengthening connective tissue. Performing intervals rather than a specific amount of repetitions will help to increase aerobic capacity as well. *NOTE: Perform this routine twice a week for 4-8 weeks. Stay Strong, MICHAEL WOOD, CSCS Jefit team member
Routine detail
Day 1
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Est. 0 min
7 exercises
Machine Inner Chest Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Day 2
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Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Machine Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 3
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Est. 0 min
8 exercises
Machine Lateral Shoulder Raise
3 Sets x 15 Reps
Weight Plate Front Raise
3 Sets x 15 Reps
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3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Cable Rope Deltoid Row
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Weight Plate One-Arm Shrug
3 Sets x 8 Reps
Day 4
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Est. 0 min
7 exercises
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Prisoner Squat
4 Sets x 15 Reps
Day 5
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Est. 0 min
8 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
