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Strength and Wellness
AUTOPLAY
General
Beginner
Machine strength
Plan Details
The Strength and Wellness routine by ElBeyRa is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
General Strength and overall wellness of muscles and body. This routine builds while allowing you to maintain cardio and core strength that so many worry about losing during heavy weight lift
Routine detail
Mon
Chest and Triceps
Est. 71 min
9 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Tue
Rest
Est. 0 min
0 exercises
This day is empty
Wed
Arms
Est. 56 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Thu
Cardio
Est. 4 min
2 exercises
Treadmill Running
1 Set
Recumbent Bike
1 Set
Fri
Legs and Back
Est. 63 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Step-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Sat
Abs
Est. 63 min
10 exercises
Decline Crunch
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
