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Cole’s Workout Plan
AUTOPLAY
General
Beginner
Machine strength
Plan Details
The Cole’s Workout Plan routine by chensley3 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Workout 1
Est. 0 min
0 exercises
This day is empty
Tue
Workout 2
Est. 0 min
0 exercises
This day is empty
Wed
Workout 3
Est. 0 min
0 exercises
This day is empty
Thu
Workout 4
Est. 0 min
12 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Curl
4 Sets x 5 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 5 Reps
Pull-Up
2 Sets x 5 Reps
Machine Incline Chest Press
4 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 6 Reps
Dip
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Fri
Workout 5
Est. 0 min
10 exercises
Treadmill Running
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Machine Lat Pulldown
3 Sets x 6 Reps
Cable V Bar Pulldown
3 Sets x 6 Reps
Smith Machine Bent-Over Row
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 6 Reps
Cable Wood Chop
3 Sets x 6 Reps
Cable Side Bend
3 Sets x 8 Reps
Sat
Workout 6
Est. 0 min
10 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Single-Leg Curl
3 Sets x 6 Reps
Barbell Squat
3 Sets x 6 Reps
Machine Hip Adduction
3 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 6 Reps
Flutter Kick
3 Sets x 20 Reps
Barbell Clean
4 Sets x 5 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
