Loading...
Better Life
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Better Life routine by ad.jjjn is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest x Triceps x Abs
Est. 0 min
16 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Cable Inner Chest Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Cable Rope Crunch
4 Sets x 8 Reps
Treadmill Running
3 Sets
Tue
Back x Biceps
Est. 0 min
9 exercises
Cable Pulldown (Underhand)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Dumbbell Incline Bench Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Wed
Delts x Legs
Est. 0 min
11 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Bodyweight Single-Leg Calf Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Thu
Chest x Triceps x Abs
Est. 0 min
11 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Inner Chest Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Fri
Back x Biceps
Est. 0 min
14 exercises
Barbell Bench Press
2 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Deadlift
2 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Standing Calf Raise
2 Sets x 8 Reps
Cable Pulldown (Underhand)
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 8 Reps
Crunch
2 Sets x 8 Reps
Sat
Delts x Legs
Est. 0 min
1 exercise
Barbell Deep Squat
3 Sets x 8 Reps
Any
Workout A
Est. 0 min
10 exercises
Pull-Up
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Any
Workout B
Est. 0 min
8 exercises
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Inner Chest Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
