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Darbni workout
General
Beginner
Machine strength
Plan Details
The Darbni workout routine by AbdullaAlzeraim is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
chest trips shoulder
Est. 117 min
8 exercises
Machine Bench Press
3 Sets x 14 Reps
Machine Fly
3 Sets x 14 Reps
Leverage Decline Chest Press
3 Sets x 14 Reps
Machine Shoulder Press
3 Sets x 14 Reps
Dumbbell Lateral Raise
3 Sets x 14 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 14 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 14 Reps
Road Cycling
1 Set
Day 2
core cardio
Est. 85 min
5 exercises
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
Running
1 Set
Day 3
back arms
Est. 117 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 14 Reps
Machine Seated Row
3 Sets x 14 Reps
Cable Seated Row
3 Sets x 14 Reps
Machine Fly
3 Sets x 14 Reps
Dumbbell Shoulder Shrug
3 Sets x 14 Reps
Dumbbell Seated Bicep Curl
3 Sets x 14 Reps
Dumbbell Hammer Curl
3 Sets x 14 Reps
Indoor Cycling
1 Set
Day 4
cardio running
Est. 62 min
1 exercise
Running
1 Set
Day 5
legs
Est. 96 min
5 exercises
Machine Leg Extension
3 Sets x 18 Reps
Machine Leg Press
3 Sets x 18 Reps
Machine Seated Leg Curl
3 Sets x 18 Reps
Machine Leg Curl (Prone)
3 Sets x 18 Reps
Indoor Cycling
1 Set
Day 6
cardio
Est. 62 min
1 exercise
Running
1 Set
Day 7
core cardio
Est. 85 min
5 exercises
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
Road Cycling
1 Set
