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School Workouts
General
Beginner
Machine strength
Plan Details
The School Workouts routine by ChantelleBowman is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Legs
Est. 45 min
8 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Tue
Pull
Est. 51 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Kettlebell One-Arm Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Wed
Push
Est. 71 min
13 exercises
Barbell Curl
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Barbell Rear Tricep Extension
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Thu
Fill-In
Est. 47 min
9 exercises
Parallel Bar Hip Raise
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Glute Stretch
3 Sets x 10 Reps
Hip Adduction
3 Sets x 10 Reps
Band Hip Lift
3 Sets x 10 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 10 Reps
Fri
Abs
Est. 70 min
14 exercises
Hollow Body Hold
3 Sets x 10 Reps
TRX Fallouts
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Body Saw
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Side Jacknife
3 Sets x 10 Reps
Hanging Pike
3 Sets x 10 Reps
Kettlebell Windmill
3 Sets x 10 Reps
Any
Extra
Est. 10 min
2 exercises
Back Hyperextension
3 Sets x 10 Reps
Bridge
3 Sets
