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Workout 1
AUTOPLAYAUDIO TIP
General
Beginner
Machine strength
Plan Details
The Workout 1 routine by spockemup is a 10 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
LEGS 1
Est. 0 min
10 exercises
Rowing
1 Set
Barbell Sumo Deadlift
4 Sets x 12 Reps
Dumbbell Deadlift
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Push-Up
1 Set x 40 Reps
Elevated Push-Up
1 Set x 40 Reps
Seated Leg Tuck
3 Sets x 25 Reps
Plank
3 Sets
Mon
Treadmill
Est. 0 min
1 exercise
Treadmill Running
1 Set
Tue
Treadmill
Est. 0 min
1 exercise
Treadmill Running
1 Set
Tue
PUSH
Est. 0 min
9 exercises
Barbell Decline Bench Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Push-Up
1 Set x 40 Reps
Elevated Push-Up
1 Set x 40 Reps
Seated Leg Tuck
3 Sets x 25 Reps
Plank
3 Sets
Wed
Treadmill
Est. 0 min
1 exercise
Treadmill Running
1 Set
Wed
PULL
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 15 Reps
Barbell Curl
4 Sets x 12 Reps
Push-Up
1 Set x 40 Reps
Elevated Push-Up
1 Set x 40 Reps
Seated Leg Tuck
3 Sets x 25 Reps
Plank
3 Sets
Thu
LEGS 2
Est. 0 min
10 exercises
Rowing
1 Set
Machine Calf Raise
3 Sets x 20 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 30 Reps
Push-Up
1 Set x 40 Reps
Elevated Push-Up
1 Set x 40 Reps
Seated Leg Tuck
3 Sets x 25 Reps
Plank
3 Sets
Thu
Treadmill
Est. 0 min
1 exercise
Treadmill Running
1 Set
Fri
Treadmill
Est. 0 min
1 exercise
Treadmill Running
1 Set
Fri
PUSH & PULL
Est. 0 min
11 exercises
Machine Vertical Row (Close Grip)
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 20 Reps
Push-Up
1 Set x 40 Reps
Elevated Push-Up
1 Set x 40 Reps
Seated Leg Tuck
3 Sets x 25 Reps
Plank
3 Sets
