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original training
General
Beginner
Machine strength
Plan Details
The original training routine by Eark is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
shoulders
Est. 51 min
5 exercises
Dumbbell Lateral Raise
6 Sets x 8 Reps
Barbell Upright Row
6 Sets x 8 Reps
Machine Shoulder Press
9 Sets x 8 Reps
Machine Deltoid Raise
9 Sets x 8 Reps
Barbell Shrug
9 Sets x 8 Reps
Tue
biceps, triceps
Est. 73 min
8 exercises
zotman curls
6 Sets x 8 Reps
Dumbbell Incline Curl
9 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
6 Sets x 8 Reps
bicep curl machine 3 horn
5 Sets x 8 Reps
curl machine aRms up
6 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 8 Reps
Barbell Tricep Extension (Supine)
6 Sets x 8 Reps
Machine Assisted Dip
9 Sets x 8 Reps
Wed
chest,back
Est. 63 min
8 exercises
Barbell Bench Press
9 Sets x 8 Reps
Dumbbell Incline Bench Press
9 Sets x 8 Reps
Leverage Decline Chest Press
6 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
dumbbell pullover
3 Sets x 8 Reps
Barbell Deadlift
6 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Thu
legs,calf
Est. 62 min
9 exercises
Barbell Squat
6 Sets x 8 Reps
Machine Leg Press
6 Sets x 8 Reps
Machine Leg Curl (Prone)
6 Sets x 8 Reps
Machine Leg Extension
6 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Calf Press
6 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
toe raises
6 Sets x 8 Reps
Fri
shoulders,forarms,neck
Est. 66 min
8 exercises
Barbell Wrist Curl (Palms Up)
6 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
6 Sets x 8 Reps
Wrist Roller
6 Sets x 8 Reps
Smith Machine Shoulder Press
9 Sets x 8 Reps
Smith Machine Shrug
6 Sets x 8 Reps
Machine Reverse Fly
6 Sets x 8 Reps
neck machine back
6 Sets x 8 Reps
neck machine front
6 Sets x 8 Reps
Sat
biceps,triceps
Est. 66 min
8 exercises
Dumbbell Alternating Preacher Curl
6 Sets x 8 Reps
EZ Bar Curl
6 Sets x 8 Reps
Cable Reverse Curl
6 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
6 Sets x 8 Reps
Machine Assisted Dip
9 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
6 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
3 horn tricep machine
5 Sets x 8 Reps
Sun
chest,back
Est. 59 min
7 exercises
Machine Bench Press
3 Sets x 8 Reps
Cable Cross-Over
9 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
T Bar Row
6 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Seated Row
9 Sets x 8 Reps
Machine Assisted Pull-Up
9 Sets x 8 Reps
