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Matt and Brookes Total Gym Workout
General
Beginner
Machine strength
Plan Details
The Matt and Brookes Total Gym Workout routine by Studhouser is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Arms and Shoulders
Est. 94 min
14 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl (Supine)
3 Sets x 10 Reps
Cable Preacher Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Any
Chest and Back
Est. 52 min
8 exercises
Cable Chest Press (Supine Stability Ball)
3 Sets x 10 Reps
Stability Ball Cable Fly
3 Sets x 8 Reps
Cable Rope Pullover (Supine)
3 Sets x 8 Reps
Iron Cross
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Seated Crossover Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Shrug (Supine)
3 Sets x 8 Reps
Any
Legs and Abs
Est. 68 min
9 exercises
Machine Leg Press
4 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Bodyweight Wall Squat
3 Sets x 10 Reps
Single-Leg Squat
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Stability Ball Crunch
4 Sets x 25 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 10 Reps
Cable Lying Crunch
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
