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pop n son
AUTOPLAYAUDIO TIP
General
Beginner
Machine strength
Plan Details
The pop n son routine by Keg- is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Day 4 Chest/Shoulder
Est. 63 min
10 exercises
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Any
Day 1 Legs
Est. 42 min
8 exercises
Machine Leg Press
2 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
1 Set x 8 Reps
Step Machine
1 Set
Any
Day 3 Back/Core
Est. 88 min
12 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Plank
3 Sets
Any
Day 2 Bicep/Forearm/Triceps
Est. 100 min
14 exercises
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
6 Sets x 8 Reps
Dumbbell One-Arm Preacher Hammer Curl
6 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
