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Initial workout
General
Beginner
Machine strength
Plan Details
The Initial workout routine by PabloRJ79 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
First month
Routine detail
Day 1
Day 1
Est. 40 min
7 exercises
Machine Bench Press
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Day 2
Day 2
Est. 50 min
8 exercises
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 15 Reps
Day 3
Day 3
Est. 47 min
8 exercises
Machine Assisted Chin-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Vertical Row (Close Grip)
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Day 4
Day 4
Est. 55 min
8 exercises
Hack Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 20 Reps
