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New Monday-Sat
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The New Monday-Sat routine by jclinard is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Sex
Routine detail
Day 1
New Workout
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 15 Reps
Machine Leg Extension
7 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Barbell Standing Calf Raise
1 Set
Day 2
New Workout
Est. 0 min
6 exercises
Dumbbell Bent-Over Row
4 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Machine Seated Row
4 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 15 Reps
Cable Bicep Curl
4 Sets x 15 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 15 Reps
Day 3
New Workout
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Cable Reverse Fly
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Day 4
New Workout
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 15 Reps
Machine Leg Press (Wide Stance)
4 Sets x 15 Reps
Machine Seated Leg Curl
7 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Barbell Standing Calf Raise
1 Set
Day 5
New Workout
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Cable Rope Seated Row
4 Sets x 15 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dumbbell Press (Close Grip)
4 Sets x 15 Reps
Day 6
New Workout
Est. 0 min
6 exercises
Cable One-Arm Lateral Raise
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Cable One-Arm Bicep Curl
4 Sets x 15 Reps
Dumbbell Cuban Press
4 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
