Loading...
Rich's Plan
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Rich's Plan routine by xingweishi is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Day 1
Chest/Cardio
Est. 0 min
13 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Incline One Arm Hammer Press
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
High knee
3 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 4 Reps
Mountain Climber
3 Sets x 5 Reps
Burpees
3 Sets
Machine Inner Chest Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Assisted Pull-Up
1 Set x 8 Reps
Day 2
Back/Shoulder
Est. 0 min
12 exercises
Machine Assisted Pull-Up
1 Set x 8 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 5 Reps
Dumbbell Alternating Posterior Fly (Stability Ball)
3 Sets x 10 Reps
Barbell Military Press (Seated)
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Day 3
Legs/Abs
Est. 0 min
18 exercises
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Squat
3 Sets x 8 Reps
Barbell Lunge
6 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 10 Reps
Plank
3 Sets
Crunch
1 Set
Weight Plate Russian Twist
6 Sets x 15 Reps
Alternating Heel Touch
6 Sets x 15 Reps
Flutter Kick
3 Sets
Machine Back Extension
3 Sets x 8 Reps
Machine Assisted Pull-Up
1 Set x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 4
Chest/Light Shoulder
Est. 0 min
13 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Incline One Arm Hammer Press
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Assisted Pull-Up
1 Set x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Day 5
Biceps/Triceps/Light Cardio
Est. 0 min
12 exercises
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell One-Arm Hammer Press
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Running
1 Set
Machine Back Extension
3 Sets x 8 Reps
Machine Assisted Pull-Up
1 Set x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
