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Workout 1 - Beginner
General
Beginner
Machine strength
Plan Details
The Workout 1 - Beginner routine by Mch6484 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
Chest/Triceps
7 exercises
Walking
1 Set
Machine Bench Press
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Day 2
Rest
0 exercises
This day is empty
Day 3
Back/Biceps
9 exercises
Elliptical Training
1 Set
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Swimming
1 Set
Day 4
Legs/Shoulders
9 exercises
Walking
1 Set
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Swimming
1 Set
Day 5
Rest
0 exercises
This day is empty
Day 6
Cleanup
6 exercises
Recumbent Bike
1 Set
Machine Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 7
Rest
0 exercises
This day is empty
