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Back to Basics
General
Beginner
Machine strength
Plan Details
The Back to Basics routine by LissyHarrison is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Sprinting and general strength, focusing on flat bench press and barbell squats.
Routine detail
Mon
Chest/Biceps
Est. 53 min
13 exercises
Pull-Up
10 Sets x 2 Reps
Barbell Bench Press
3 Sets x 6 Reps
EZ Bar Curl
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Fly
5 Sets x 5 Reps
Barbell Curl (Close Grip)
1 Set x 25 Reps
Barbell Bicep Curl (Wide Grip)
1 Set x 25 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Sit-Up
3 Sets x 10 Reps
Reverse Sit Up
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Tue
Legs
Est. 41 min
8 exercises
Pull-Up
10 Sets x 10 Reps
Barbell Squat
3 Sets x 6 Reps
Dumbbell Walking Lunge
5 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Press
5 Sets x 5 Reps
Machine Calf Raise
5 Sets x 15 Reps
Box Jumps
3 Sets x 20 Reps
Thu
Back
Est. 28 min
7 exercises
Pull-Up
10 Sets x 2 Reps
Barbell Romanian Deadlift
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Elevated Row
5 Sets x 5 Reps
Machine Inverted Row
1 Set x 100 Reps
Push-Up to Side Plank
1 Set x 5 Reps
Fri
Shoulders/Triceps
Est. 42 min
12 exercises
Pull-Up
10 Sets x 2 Reps
Dip
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Upright Row
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 5 Reps
Dumbbell One-Arm Front Raise
5 Sets x 5 Reps
Machine Reverse Fly
5 Sets x 5 Reps
Cable Shoulder Extension
5 Sets x 5 Reps
Shoulders Finisher
3 Sets x 10 Reps
EZ Bar Tricep Extension
1 Set x 25 Reps
Barbell Bench Press (Close Grip)
1 Set x 25 Reps
Leg Raise
3 Sets x 10 Reps
