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original training program
General
Beginner
Machine strength
Plan Details
The original training program routine by Eark is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
legs,cardiovascular
Est. 66 min
7 exercises
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
freestanding seat barbell squat
3 Sets x 8 Reps
Machine Leg Press
9 Sets x 8 Reps
Walking
1 Set
Tue
chest,tricep,shoulders
Est. 81 min
9 exercises
Machine Shoulder Press
9 Sets x 8 Reps
Machine Deltoid Raise
6 Sets x 8 Reps
Barbell Upright Row
6 Sets x 8 Reps
Machine Assisted Dip
9 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 8 Reps
Machine Tricep Extension
6 Sets x 8 Reps
Barbell Bench Press
9 Sets x 8 Reps
Leverage Decline Chest Press
6 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Wed
biceps, back,abs
Est. 60 min
8 exercises
Dumbbell Incline Curl
6 Sets x 8 Reps
bicep curl machine 3 horn
10 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Assisted Pull-Up
9 Sets x 8 Reps
Barbell Deadlift
6 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Thu
calf,abs,cardiovascular
Est. 55 min
5 exercises
Calf Press On Leg Press
9 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
toe raises
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Walking
1 Set
Fri
forearms,abs,neck,cardiovascular
Est. 72 min
10 exercises
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
close reverse grip bench press
3 Sets x 8 Reps
neck machine front
3 Sets x 8 Reps
neck harness front raises
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Walking
1 Set
Sat
chest,tri,shoulder
Est. 83 min
10 exercises
Dumbbell Lateral Raise
6 Sets x 8 Reps
Machine Reverse Fly
6 Sets x 8 Reps
Barbell Shrug
9 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
3 horn tricep machine
10 Sets x 8 Reps
Machine Assisted Dip
6 Sets x 8 Reps
Machine Fly
6 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Incline Bench Press
9 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Sun
biceps,back,abs
Est. 64 min
8 exercises
Dumbbell Alternating Bicep Curl
6 Sets x 8 Reps
Preacher Curl Machine
9 Sets x 8 Reps
Dumbbell Hammer Curl
6 Sets x 8 Reps
zotman curls
3 Sets x 8 Reps
Machine Seated Row
9 Sets x 8 Reps
Dumbbell One-Arm Row
6 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
