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No BS Workout
General
Beginner
Machine strength
Plan Details
The No BS Workout routine by kiwi80 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest & Calves
Est. 87 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Tue
Back & Abs
Est. 73 min
7 exercises
Dumbbell Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Back Hyperextension
4 Sets x 15 Reps
Decline Crunch
4 Sets x 12 Reps
Plank
3 Sets
Thu
Shoulders & Hams
Est. 78 min
7 exercises
Barbell Push Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 15 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Fri
Quads & Abs
Est. 71 min
6 exercises
Smith Machine Front Squat
5 Sets x 10 Reps
Smith Machine Hack Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 20 Reps
Decline Crunch
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Sat
Arms
Est. 64 min
7 exercises
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Rotational Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 20 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 20 Reps
Cable Reverse Curl
3 Sets x 15 Reps
