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My Custom Routine
General
Beginner
Machine strength
Plan Details
The My Custom Routine routine by novgrl1 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
https://www.muscleandstrength.com/workouts/12-week-fat-destroyer
Routine detail
Day 1
Upper A
5 exercises
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Day 2
Lower A
6 exercises
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Plank
3 Sets
Hanging Knee Raise (Rotational)
3 Sets x 20 Reps
Day 4
Upper B
6 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Tricep Extension
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Day 5
Lower B
6 exercises
Machine Leg Press
3 Sets x 15 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
