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NEW Plan 13/02/2023
General
Beginner
Machine strength
Plan Details
The NEW Plan 13/02/2023 routine by libbyJ99 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
3 day split and couch to 5k runs
Routine detail
Day 1
Lower
15 exercises
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Kneeling Hip Extension
3 Sets x 8 Reps
Plank
3 Sets
Leg Pull-In
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Day 2
Upper Body
19 exercises
Cable Rope Pullover (Supine)
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Unilateral Row
3 Sets x 8 Reps
Machine Unilateral Row
3 Sets x 8 Reps
Machine Unilateral Row
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 3
Full Body
14 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Dumbbell Lateral Raise
1 Set x 16 Reps
