Abdiel Simple Workout - JEFIT

Abdiel Simple Workout - JEFIT

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Abdiel Simple Workout

AUDIO TIP

General

Beginner

Machine strength

Plan Details

The Abdiel Simple Workout routine by MasterBun is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.

Basic workout, nothing special just general. i focused on things that can be done at Planet Fitness. it has a little bit of everything.

Routine detail

Any

Day 2

Est. 60 min

7 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 10 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 10 Reps

Any

Day 1

Est. 69 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

2 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set x 6 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 10 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

3 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

Any

Day 4

Est. 62 min

8 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

Any

Day 5

Est. 54 min

7 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 12 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

4 Sets x 10 Reps

Dumbbell Lateral Raise (Prone) Demonstration

Dumbbell Lateral Raise (Prone)

3 Sets x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 10 Reps

Any

Day 6

Est. 51 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 8 Reps

Bench Hip Thrust Demonstration

Bench Hip Thrust

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 20 Reps

Any

Day 3

Est. 60 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

2 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

1 Set x 8 Reps

Barbell Squat Demonstration

Barbell Squat

1 Set x 6 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 20 Reps