Loading...
Workout 1
General
Beginner
Machine strength
Plan Details
The Workout 1 routine by Niloda23 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
First workout
Routine detail
Mon
Chest & Triceps & Biceps
10 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Push-Up (Close Hand)
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Wed
Shoulders & Back
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
6 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Fri
Legs
8 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
