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The Grind
AUTOPLAY
General
Beginner
Machine strength
Plan Details
The The Grind routine by Cami12 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Grind mode
Routine detail
Mon
Legs + (Heavy) Biceps
Est. 0 min
8 exercises
Bodyweight Squat
4 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Spider Curl
4 Sets x 10 Reps
Smith Machine Reverse Calf Raise
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Tue
Rest (Light core workout as an option)
Est. 0 min
0 exercises
This day is empty
Wed
Chest + (Light) Triceps
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press (Palms in)
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Thu
Back + (Light) Biceps
Est. 0 min
8 exercises
Cable Seated Row
2 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Deadlift
2 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Fri
Core + Forearms + Calves + Cardio
Est. 0 min
10 exercises
Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Weight Plate Russian Twist
1 Set x 15 Reps
Crunch
20 Sets
Plank
3 Sets
Barbell Wrist Curl (Palms Up)
3 Sets
Machine Seated Calf Raise
3 Sets x 15 Reps
Barbell Wrist Curl (Palms Down)
3 Sets
Smith Machine Reverse Calf Raise
3 Sets x 15 Reps
Walking
1 Set
Sat
Shoulders + (Heavy) Triceps
Est. 0 min
9 exercises
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Weight Plate Front Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Barbell Shrug
3 Sets x 10 Reps
Sun
Core + (Light) Cardio
Est. 0 min
6 exercises
Dumbbell Side Bend
4 Sets x 10 Reps
Sit-Up
4 Sets x 10 Reps
Toe Touches
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Scissor Kick
4 Sets x 10 Reps
Walking
1 Set
