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Updated
General
Beginner
Machine strength
Plan Details
The Updated routine by JoeVitelloJr is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 78 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Leverage Incline Chest Press
5 Sets x 8 Reps
Leverage Decline Chest Press
5 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Machine Assisted Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Wed
Shoulders
Est. 72 min
8 exercises
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Weight Plate Front Raise
5 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Wed
Back and Biceps
Est. 61 min
6 exercises
Barbell Deadlift
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
5 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
5 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Fri
Legs
Est. 75 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 10 Reps
Sat
Arms
Est. 71 min
8 exercises
Barbell Curl
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Any
back 2
Est. 63 min
6 exercises
Machine Assisted Pull-Up
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
5 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
