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1
AUTOPLAY
General
Beginner
Machine strength
Plan Details
The 1 routine by cHuPpOoPi is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
shoulders and biceps
Est. 0 min
12 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Hammer Curl
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Tue
New Workout
Est. 0 min
0 exercises
This day is empty
Wed
Chest and triceps
Est. 0 min
12 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Push-Up
1 Set x 10 Reps
Thu
Arms
Est. 0 min
9 exercises
Dumbbell Incline Curl
3 Sets x 10 Reps
Smith Machine Bicep Curl
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 15 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Fri
Core
Est. 0 min
15 exercises
Machine Ab Crunch
4 Sets x 10 Reps
Running
1 Set
Plank
1 Set
Seated Leg Tuck
3 Sets x 10 Reps
Medicine Ball Overhead Slam
3 Sets x 10 Reps
Seated Leg Tuck
3 Sets x 10 Reps
Plank
1 Set
Running
1 Set
Machine Ab Crunch
3 Sets x 8 Reps
Running
1 Set
Cross Body Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 10 Reps
Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Running
1 Set
Sat
Leg day
Est. 0 min
15 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Running
1 Set
Box Jump Multiple Response
3 Sets x 10 Reps
Running
1 Set
Smith Machine Squat
3 Sets x 5 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Elliptical Training
1 Set
Step Machine
3 Sets
Sat
New Workout
Est. 0 min
5 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
