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Bams workout
AUTOPLAYAUDIO TIP
Sport
Beginner
Machine strength
Plan Details
The Bams workout routine by benji_boyy is a 4 day workout plan. It is a beginner level plan to achieve sport fitness goals.
This is the workout plan for the first 6-8 weeks of the Weight Training Class at WCA. 1 Semester 2022-2023
Routine detail
Day 1
Cardio
Est. 0 min
3 exercises
Treadmill Running
3 Sets
Rowing
3 Sets
Jump Rope
3 Sets
Day 2
Arms
Est. 0 min
7 exercises
Machine Fly
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Day 3
Core
Est. 0 min
5 exercises
Decline Crunch
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Day 4
Legs
Est. 0 min
5 exercises
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
