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Soheima’s training plan
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Soheima’s training plan routine by amandabreann is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Don’t sweat if you miss a day, and if you don’t feel like you can finish a workout what counts is you showed up for yourself! Never beat yourself up, we’re learning here so remember to give yourself grace. -Coach Amanda ?
Routine detail
Mon
Upper body (back, bis & cardio )
Est. 0 min
9 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Treadmill Running
3 Sets
Tue
Leg day
Est. 0 min
8 exercises
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Bench Hip Thrust
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Wed
Full body
Est. 0 min
12 exercises
Cable Seated Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Bench Hip Thrust
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Thu
Upper body (shoulders, back & Cardio)
Est. 0 min
8 exercises
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Indoor Cycling
3 Sets
Fri
Glute focused
Est. 0 min
7 exercises
Machine Single-Leg Press
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Bench Hip Thrust
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
