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2016 BEGINNER (Fatburn and Building)
General
Beginner
Machine strength
Plan Details
The 2016 BEGINNER (Fatburn and Building) routine by deadweight90 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
You need to be committed. It's going to hurt ! Proven weight loss through building.
Routine detail
Mon
Monday - CARDIO
Est. 55 min
3 exercises
Elliptical Training
1 Set
Walking
1 Set
Step Machine
1 Set
Tue
Tuesday - SHOULDER/BACK
Est. 86 min
8 exercises
Sit-Up
4 Sets x 15 Reps
Elliptical Training
1 Set
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 5 Reps
Wed
Wednesday - LEGS/BACK
Est. 80 min
7 exercises
Elliptical Training
1 Set
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Row
4 Sets x 10 Reps
Machine Back Extension
4 Sets x 15 Reps
Thu
Thursday - CARDIO - optional
Est. 0 min
0 exercises
This day is empty
Fri
Friday - CARDIO - Optional
Est. 0 min
0 exercises
This day is empty
Sat
Saturday - CHEST
Est. 74 min
7 exercises
Dumbbell Fly
3 Sets x 12 Reps
Elliptical Training
1 Set
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Sit-Up
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Sun
Sunday - ARMS
Est. 78 min
7 exercises
Elliptical Training
1 Set
Barbell Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12 Reps
Sit-Up
4 Sets x 15 Reps
