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PERFECT Plan
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The PERFECT Plan routine by JonLota is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Chest,Shoulder,Triceps
Est. 0 min
10 exercises
Dumbbell Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Incline Fly
2 Sets x 10 Reps
Cable Cross-Over
2 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 11 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Alternating Reverse Fly
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
2 Sets x 9 Reps
Tue
Legs/Abs(Quadriceps)
Est. 0 min
7 exercises
Barbell Squat
5 Sets x 3 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 13 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Weight Plate Shrug
3 Sets x 20 Reps
Wed
Chest/Back
Est. 0 min
9 exercises
Barbell Deadlift
3 Sets x 4 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable V Bar Pulldown
2 Sets x 12 Reps
Cable Cross-Over
2 Sets x 10 Reps
Cable Lower Chest Raise
2 Sets x 12 Reps
Cable One-Arm Seated Row
2 Sets x 10 Reps
Thu
Shoulder/Biceps/Triceps
Est. 0 min
14 exercises
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell One-Arm Front Raise
3 Sets x 13 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Seated Alternating Reverse Fly
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
2 Sets x 10 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Fri
Legs/Abs(Ham/Glute focus)
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 3 Reps
Barbell Romanian Deadlift
5 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Smith Machine Reverse Calf Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Sat
Back,Biceps,Rear Delt
Est. 0 min
10 exercises
Barbell Deadlift
3 Sets x 4 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 11 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Curl
4 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 11 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Smith Machine Rear Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Alternating Reverse Fly
2 Sets x 15 Reps
