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Work 'n Go
General
Beginner
Machine strength
Plan Details
The Work 'n Go routine by matthewstover is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Having a pretty full schedule this is what I came up with. Everyday is a 30 minute challenge. Doing something is better than doing nothing!
Routine detail
Mon
Chest and Arms
Est. 32 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Tue
Back and Shoulders
Est. 27 min
5 exercises
Pull-Up
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Wed
Legs
Est. 27 min
5 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Thu
Chest and Arms
Est. 33 min
6 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Fri
Back and Shoulders
Est. 27 min
5 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Sat
Cardio
Est. 32 min
1 exercise
Running
1 Set
