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Starkness
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Starkness routine by juhoviljanen is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Js
Routine detail
Mon
Legs
Est. 0 min
12 exercises
Recumbent Bike
1 Set
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Outer thigh
3 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Inner thigh
3 Sets x 10 Reps
Rotary calf
3 Sets x 10 Reps
Plank
3 Sets
Alternating Heel Touch
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Weight Plate Rotation
3 Sets x 20 Reps
Tue
Back/bicep
Est. 0 min
13 exercises
Rowing
1 Set
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Leg Raise
3 Sets x 20 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 20 Reps
Weight Plate Rotation
3 Sets x 20 Reps
Thu
Shoulder/forearm
Est. 0 min
12 exercises
Rowing
1 Set
Cable Lateral Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Cable Shrug
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Leg Pull-In
3 Sets x 10 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 20 Reps
Sat
Chest/tricep
Est. 0 min
11 exercises
Rowing
1 Set
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Leg Raise
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Weight Plate Rotation
3 Sets x 20 Reps
