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Low-Weight Mid-Rep Work Week Workout
AUTOPLAYAUDIO TIP
General
Beginner
Machine strength
Plan Details
The Low-Weight Mid-Rep Work Week Workout routine by TyrSeitmann is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is the most basic, and general routine I've created for myself, from my limited understanding of fitness, to start my gym journey.
Routine detail
Mon
Simple Legs
Est. 69 min
9 exercises
Walking
1 Set
Barbell Squat
3 Sets x 20 Reps
Barbell Clean Deadlift
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Barbell Hip Thrust
3 Sets x 20 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Tue
Cable Core
Est. 69 min
11 exercises
Walking
1 Set
Cable Wood Chop
1 Set x 20 Reps
Cable Judo Flip
1 Set x 20 Reps
Cable Oblique Crunch
1 Set x 20 Reps
Cable Reverse Wood Chop
3 Sets x 20 Reps
Cable Upward Chop
3 Sets x 20 Reps
Cable One-Arm Side Bend
3 Sets x 20 Reps
Cable Pallof Press with Rotation
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Parallel Bar Hip Flexion
3 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Wed
Cable Arms
Est. 74 min
10 exercises
Walking
1 Set
Cable Rope Face Pull
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Cable Standing Row
3 Sets x 20 Reps
Cable One-Arm Reverse Fly
3 Sets x 20 Reps
Cable Internal Rotation
3 Sets x 20 Reps
Cable Upright Row
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20 Reps
Cable Rope One-Arm Preacher Curl (Hammer)
3 Sets x 20 Reps
Thu
Complex Leg
Est. 67 min
12 exercises
Walking
1 Set
Kettlebell Goblet Squat
3 Sets x 10 Reps
Kettlebell One-Arm Swing
3 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Kettlebell Front Squat
3 Sets x 10 Reps
Kettlebell Pistol Squat
3 Sets x 10 Reps
Kettlebell Dead Clean
3 Sets x 10 Reps
Kettlebell Hang Clean
3 Sets x 10 Reps
Kettlebell Open Palm Clean
3 Sets x 10 Reps
Kettlebell One-Arm Overhead Squat
3 Sets x 10 Reps
Kettlebell Hang Clean
3 Sets x 10 Reps
Kettlebell One-Arm Palm Clean
3 Sets x 10 Reps
Fri
Push and Pull
Est. 79 min
11 exercises
Walking
1 Set
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Dumbbell Fly
3 Sets x 20 Reps
Dumbbell Pullover
3 Sets x 20 Reps
Dumbbell Decline Bench Press
3 Sets x 20 Reps
Dumbbell Decline Fly
3 Sets x 20 Reps
Dumbbell Prone Incline Shrug
3 Sets x 20 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
