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gym.
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The gym. routine by thomassmartin is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
thomas's gym routine. .
Routine detail
Any
saturday
Est. 71 min
11 exercises
Leverage Shoulder Press
3 Sets x 8 Reps
Machine Bench Press
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 11 Reps
EZ Bar Close Grip Curl
3 Sets x 1 Reps
Sit-Up
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Any
thursday
Est. 77 min
9 exercises
EZ Bar Curl
4 Sets x 11 Reps
EZ Bar Close Grip Curl
4 Sets x 11 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 3 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Any
friday
Est. 57 min
9 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Any
sunday
Est. 85 min
12 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Rowing
1 Set
Sit-Up
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
