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Rookie routine
AUDIO TIP
Cutting
Beginner
Machine strength
Plan Details
The Rookie routine routine by bjsanford37 is a 3 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
In this routine you keep the weight a little lower. However you are performing the exercises SLOW and in a very CONTROLLED movement. Use a 30X20 tempo; this means the eccentric portion of the exercise is 3 seconds and the concentric portion of the exercise is 2 seconds. For exemple when you curl it is 3 seconds down and 2 seconds up. When you begin feel comfortable with the exercises, you can put on more weight and increase the tempo of the exercises.
Routine detail
Day 1
Back, Arms & Abs
Est. 0 min
9 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Machine Dip
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Side Bend
4 Sets x 10 Reps
Abs superset
3 Sets x 20 Reps
Day 2
Chest, Shoulder & Abs
Est. 0 min
7 exercises
Machine Bench Press
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Abs superset
3 Sets x 20 Reps
Day 3
Legs, Cardio & Abs
Est. 0 min
7 exercises
Barbell Clean and Jerk
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
