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Andy Model Bod
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Andy Model Bod routine by felippe.sartorato is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Back, Biceps, Shoulders
Est. 0 min
16 exercises
Cable Bicep Curl
3 Sets x 12,10,8 Reps
Machine Bicep Curl
3 Sets x 12,10,8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Preacher Curl
3 Sets x 12,10,8 Reps
Machine Seated Row
3 Sets x 12,10,8 Reps
Machine Lat Pulldown
3 Sets x 12,10,8 Reps
Cable V Bar Pulldown
3 Sets x 12,10,8 Reps
Machine Shoulder Press
3 Sets x 12,10,8 Reps
Machine Deltoid Raise
3 Sets x 12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Machine Reverse Fly
3 Sets x 12,10,8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 12,10,8 Reps
Any
Chest, triceps
Est. 0 min
12 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 12,10,8 Reps
Machine Bench Press
3 Sets x 12,10,8 Reps
Machine Fly
3 Sets x 12,10,8 Reps
Machine Dip
3 Sets x 12,10,8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 12,10,8 Reps
Cable Cross-Over
3 Sets x 12,10,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,10,8 Reps
Machine Inner Chest Press
3 Sets x 12,10,8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 12,10,8 Reps
Any
New Workout
Est. 0 min
32 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Preacher Curl
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Cable Judo Flip
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 8 Reps
Any
Legs and core
Est. 0 min
11 exercises
Machine Leg Curl (Prone)
3 Sets x 12,10,8 Reps
Machine Leg Extension
3 Sets x 12,10,8 Reps
Machine Leg Press
3 Sets x 12,10,8 Reps
Calf Press On Leg Press
3 Sets x 12,10,8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12,10,8 Reps
Cable Wood Chop
3 Sets x 12,10,8 Reps
Cable Reverse Wood Chop
3 Sets x 12,10,8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 12,10,8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12,10,8 Reps
Dragon Flag
3 Sets x 12,10,8 Reps
