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8 week online plan
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 8 week online plan routine by harleyemmett is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Day 8
4. Legs
Est. 0 min
6 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Day 8
3. Arms and Abs
Est. 0 min
9 exercises
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 8
1. Chest Side delts
Est. 0 min
7 exercises
Machine Incline Chest Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 8
2. Back and Rear Delts
Est. 0 min
6 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Shrug
3 Sets x 12 Reps
