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workout 1
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The workout 1 routine by AliciaBerniceValdez is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
4 day workout routine
Routine detail
Any
Back and shoulders
Est. 0 min
10 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 8 Reps
Any
Glute focused
Est. 0 min
8 exercises
Smith Machine Hip Thrust
5 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 8 Reps
Back Extensions
4 Sets x 8 Reps
Cable Leg Kickback
4 Sets x 8 Reps
Cable Hip Abduction
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Smith Machine Good Morning
4 Sets x 8 Reps
Any
Legs
Est. 0 min
6 exercises
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Smith Machine Squat
4 Sets x 8 Reps
Smith Machine Deadlift
4 Sets x 8 Reps
Smith Machine Good Morning
4 Sets x 8 Reps
Any
Biceps and Triceps
Est. 0 min
8 exercises
Dumbbell Seated One-Arm Supported Tricep Extension
4 Sets x 8 Reps
Dumbbell One-Arm Hammer Curl
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
EZ Bar French Press (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
