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A new beginning
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The A new beginning routine by cnfann is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Get big
Routine detail
Mon
Legs, Back, Heavy shoulders
Est. 0 min
19 exercises
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Tue
Heavy Chest and Arms
Est. 0 min
13 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Wed
Heavy Legs
Est. 0 min
12 exercises
Barbell Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Thu
Chest and Heavy Arms
Est. 0 min
11 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Fri
Heavy Back and Legs
Est. 0 min
11 exercises
Box Side to Side Shuffle
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
