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new
General
Beginner
Machine strength
Plan Details
The new routine by elmannie is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
back arms 1
Est. 62 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Any
back arms 2
Est. 64 min
7 exercises
Leverage Machine Iso Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Any
Chest shoulders
Est. 60 min
7 exercises
Smith Machine Bench Press
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Any
legs
Est. 48 min
4 exercises
Smith Machine Squat
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
