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Getting Started
General
Beginner
Machine strength
Plan Details
The Getting Started routine by michael_henry is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest
Est. 40 min
5 exercises
Smith Machine Bench Press
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 15 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Machine Fly
4 Sets x 15 Reps
Tue
Shoulders
Est. 50 min
7 exercises
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
EZ curl upright row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Tue
Shoulders and Abs
Est. 29 min
6 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Smith Machine Deltoid Row
3 Sets x 8 Reps
Wed
Legs
Est. 59 min
5 exercises
Machine Calf Raise
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Smith Machine Squat
4 Sets x 10 Reps
Thu
Back
Est. 48 min
6 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
Fri
Arms
Est. 68 min
8 exercises
Smith Machine Bench Press (Close Grip)
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
EZ Bar Curl
4 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 15 Reps
Any
Misc
Est. 35 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
