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Jean B. Novembre 2022
General
Beginner
Machine strength
Plan Details
The Jean B. Novembre 2022 routine by ELAB13 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Training Day 1 - Chest, Shoulders and Triceps Workout 1 Training Day 2 - Back and Biceps Workout 1 Training Day 3 - Legs Workout 1 Training Day 4 - Chest, Shoulders and Triceps Workout2 Training Day 5 - Back and Biceps Workout 2 Training Day 6 - Legs Workout 2
Routine detail
Day 1
Chest, Shoulders, Triceps Workout 1
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 2
Back, Biceps Workout 1
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Day 3
Legs Workout 1
5 exercises
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Day 4
Chest, Shoulders and Triceps Workout 2
6 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Day 5
Back and Biceps Workout 2
6 exercises
T Bar Row
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Day 6
Legs Workout 2
5 exercises
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Hack Squat (Narrow Stance)
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
