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Back To It
General
Beginner
Machine strength
Plan Details
The Back To It routine by madamsamuel is a 21 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Week 1: Full-Body Split
Est. 58 min
9 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Day 2
Rest
Est. 0 min
0 exercises
This day is empty
Day 3
Week 1: Full-Body Split
Est. 58 min
9 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Week 1: Full-Body Split
Est. 58 min
9 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
Day 8
Week 2: Upper Body
Est. 71 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Day 9
Week 2: Lower Body
Est. 43 min
7 exercises
Machine Leg Press
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Day 10
Rest
Est. 0 min
0 exercises
This day is empty
Day 11
Week 2: Upper Body
Est. 71 min
11 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Day 12
Week 2: Lower Body
Est. 38 min
6 exercises
Machine Leg Extension
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Day 13
Rest
Est. 0 min
0 exercises
This day is empty
Day 14
Rest
Est. 0 min
0 exercises
This day is empty
Day 15
Week 3: Push
Est. 49 min
6 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Day 16
Week 3: Pull
Est. 47 min
6 exercises
Crunch
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 15 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Day 17
Week 3: Legs
Est. 46 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Day 18
Week 3: Push
Est. 49 min
6 exercises
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Day 19
Week 3: Pull
Est. 47 min
6 exercises
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Reverse Crunch
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Day 20
Week 3: Legs
Est. 46 min
6 exercises
Machine Calf Press
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Day 21
Rest
Est. 0 min
0 exercises
This day is empty
