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back to basic
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The back to basic routine by dickie9000 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Workout 1
Est. 0 min
8 exercises
Rowing
1 Set
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Cable Wood Chop
3 Sets x 8 Reps
Tue
Workout 2
Est. 0 min
12 exercises
Indoor Cycling
1 Set
Machine Leg Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
abs machine twist
3 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Wed
Workout 3
Est. 0 min
8 exercises
Rowing
1 Set
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Bench Press
5 Sets x 8 Reps
Machine Shoulder Press
5 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Thu
Workout 4
Est. 0 min
8 exercises
Indoor Cycling
1 Set
Barbell Deadlift
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
