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My Beginners workout
General
Beginner
Machine strength
Plan Details
The My Beginners workout routine by M_Kuderik is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a beginners workout. It targets the three main areas of the body. Upper body, lower body, and abs and core. It also has four days of cardio, two on the treadmill and two on the elliptical. After doing this workout for 2 to 3 months graduate to a more difficult workout routine
Routine detail
Mon
Upper body
Est. 110 min
11 exercises
Cable Seated Row
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 5 Reps
Scarecrow complex
3 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Dumbbell Fly
3 Sets x 8 Reps
Elliptical Training
1 Set
Tue
legs
Est. 68 min
9 exercises
Single-Leg Hack Squat
4 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Kettlebell Front Squat
4 Sets x 10 Reps
Med Ball Slam
4 Sets x 10 Reps
Dumbbell Reverse Lunge
4 Sets x 10 Reps
Side Step-Up
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Wed
Abs and Core
Est. 95 min
8 exercises
Hanging Leg Raise
4 Sets x 12 Reps
Weight Plate Russian Twist
4 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Lower Back extentions
3 Sets x 10 Reps
Leg Raise with Hip Thrust
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Treadmill Running
1 Set
Thu
Upper body
Est. 114 min
13 exercises
Cable Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Bench Press (Heavy)
3 Sets x 8 Reps
dumbbell bench press (light) superset
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 5 Reps
Scarecrow complex
3 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Dumbbell Fly
3 Sets x 12 Reps
Elliptical Training
1 Set
Fri
legs
Est. 58 min
7 exercises
Single-Leg Hack Squat
4 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Kettlebell Front Squat
4 Sets x 10 Reps
Med Ball Slam
4 Sets x 10 Reps
Dumbbell Reverse Lunge
4 Sets x 10 Reps
Side Step-Up
3 Sets x 12 Reps
Sat
Abs and Core
Est. 95 min
8 exercises
Hanging Leg Raise
4 Sets x 12 Reps
Weight Plate Russian Twist
4 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Lower Back extentions
3 Sets x 10 Reps
Leg Raise with Hip Thrust
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Treadmill Running
1 Set
