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New Routine 20120805
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The New Routine 20120805 routine by cabrown911 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Legs
Est. 49 min
7 exercises
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Day 2
Chest & Triceps
Est. 72 min
7 exercises
Walking
1 Set
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 3
Shoulders & Forearms
Est. 63 min
10 exercises
Dumbbell Incline Shoulder Raise
3 Sets x 10 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 10 Reps
Wrist Roller
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Weight Plate Pinch
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 10 Reps
Day 4
Back & Biceps
Est. 82 min
8 exercises
Barbell Good Morning
3 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Elliptical Training
1 Set
