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Week 1 - 15 reps
General
Beginner
Machine strength
Plan Details
The Week 1 - 15 reps routine by omartayel is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Back and bis
Est. 57 min
7 exercises
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Any
Chest and tris
Est. 66 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Any
Shoulders and abs
Est. 63 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Plank
3 Sets
Leg Raise
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 30 Reps
Any
Legs
Est. 34 min
4 exercises
Land mine squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Barbell Squat
4 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
