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Weekly isolations
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Weekly isolations routine by jcadams3 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
My one
Routine detail
Mon
Workout 1
Est. 0 min
7 exercises
Machine Leg Press
4 Sets x 20 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Cable Inner Chest Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Inner Chest Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Elliptical Training
1 Set
Tue
Workout 2
Est. 0 min
13 exercises
Machine Leg Press
4 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 15 Reps
Cable Rope Seated Row
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Dual Cable Triceps Extension
4 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Elliptical Training
1 Set
Wed
Workout 3
Est. 0 min
11 exercises
Machine Leg Press
4 Sets x 20 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Incline Spider Curl
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Thu
Workout 4
Est. 0 min
8 exercises
Machine Leg Press
4 Sets x 20 Reps
Smith Machine Squat
4 Sets x 12 Reps
Air Bike
4 Sets x 25 Reps
Dumbbell Plie Squat
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 20 Reps
Dumbbell Squat
4 Sets x 15 Reps
Barbell Glute Bridge
4 Sets x 15 Reps
Plank
4 Sets
Fri
Workout 5
Est. 0 min
8 exercises
Machine Leg Press
4 Sets x 20 Reps
Barbell Military Press
4 Sets x 12 Reps
Weight Plate Front Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 12 Reps
Weight Plate Shrug
4 Sets x 12 Reps
