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original basic
General
Beginner
Machine strength
Plan Details
The original basic routine by Eark is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
biceps, back,abs
Est. 66 min
9 exercises
Cable Reverse Curl
5 Sets x 8 Reps
Dumbbell Incline Curl
5 Sets x 8 Reps
Dumbbell Seated Bicep Curl
5 Sets x 8 Reps
zotman curls
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Machine Assisted Pull-Up
5 Sets x 8 Reps
Leg Raise
1 Set x 100 Reps
Tue
chest,triceps,abs
Est. 56 min
8 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
dumbbell pullover
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Barbell Tricep Extension (Supine)
5 Sets x 8 Reps
Machine Assisted Dip
5 Sets x 8 Reps
Machine Ab Crunch
1 Set x 100 Reps
Wed
legs
Est. 68 min
10 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Machine Hip Abduction
5 Sets x 8 Reps
Machine Hip Adduction
5 Sets x 8 Reps
toe raises
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 8 Reps
Thu
biceps, back,neck
Est. 61 min
9 exercises
bicep curl machine 3 horn
5 Sets x 8 Reps
curl machine aRms up
5 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 8 Reps
Leverage Machine High Row
5 Sets x 8 Reps
Leverage Machine Iso Row
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
neck machine back
5 Sets x 8 Reps
neck machine front
5 Sets x 8 Reps
Fri
chest,triceps,abs
Est. 51 min
7 exercises
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Cable Cross-Over
5 Sets x 8 Reps
3 horn tricep machine
5 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 8 Reps
Machine Assisted Dip
5 Sets x 8 Reps
Decline Crunch
1 Set x 100 Reps
Sat
Jacuzzi
Est. 0 min
0 exercises
This day is empty
Sun
shoulders, wrist
Est. 48 min
7 exercises
Dumbbell Lateral Raise
5 Sets x 8 Reps
Machine Shoulder Press
5 Sets x 8 Reps
Smith Machine Shrug
5 Sets x 8 Reps
Dumbbell Upright Row
5 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
5 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
5 Sets x 8 Reps
Wrist Roller
5 Sets x 8 Reps
