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Simeon Panda Workout Routine
Sport
Beginner
Machine strength
Plan Details
The Simeon Panda Workout Routine routine by Jan Gallardo is a 12 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Routine detail
Mon
@Monday “International Chest Day”
Est. 0 min
19 exercises
Barbell Bench Press
8 Sets x 8 Reps
Barbell Incline Bench Press
8 Sets x 8 Reps
Cable Cross-Over
6 Sets x 8 Reps
Cable Lower Chest Raise
6 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Smith Machine Bicep Curl
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Treadmill Running
3 Sets
Barbell Reverse Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Tue
Tuesday - Legs
Est. 0 min
9 exercises
Machine Leg Extension
3 Sets x 20 Reps
Barbell Squat
8 Sets x 4 Reps
Machine Leg Press
8 Sets x 15 Reps
Machine Leg Curl (Prone)
8 Sets x 6 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Donkey Calf Raise
4 Sets x 20 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Wed
@Back Attack
Est. 0 min
6 exercises
Barbell Bent-Over Row
8 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
8 Sets x 20 Reps
Cable Seated Row
8 Sets x 20 Reps
Dumbbell One-Arm Row
6 Sets x 8 Reps
Treadmill Running
3 Sets
One-Arm Hang
3 Sets
Thu
@Boulder Shoulders
Est. 0 min
5 exercises
Barbell Shoulder Press
8 Sets x 6 Reps
Dumbbell Lateral Raise
8 Sets x 6 Reps
Dumbbell One-Arm Front Raise
8 Sets x 6 Reps
Dumbbell Shoulder Shrug
6 Sets x 6 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Fri
@Friday Arm Day
Est. 0 min
4 exercises
Barbell Bench Press (Close Grip)
8 Sets x 6 Reps
Barbell Preacher Curl
8 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
8 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
8 Sets x 6 Reps
Any
Goodlife Circuit
Est. 0 min
10 exercises
Machine Back Extension
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Treadmill Running
3 Sets
Any
Spartan Friday
Est. 0 min
5 exercises
Push-Up (Wide Hand)
3 Sets x 8 Reps
Kettlebell Push-Up
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Plank
3 Sets
Push-Up to Side Plank
3 Sets x 8 Reps
Any
Back Attack
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Pull-Up
3 Sets x 10 Reps
Any
Strength Day
Est. 0 min
4 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Walking
3 Sets
Any
Superset Chest and Back
Est. 0 min
4 exercises
Leverage Incline Chest Press
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Any
Home Back
Est. 0 min
4 exercises
Towel Lat Pull Down
4 Sets x 10 Reps
Towel Low Row
4 Sets x 10 Reps
Reacher Row
4 Sets x 10 Reps
Lying Back Extension
4 Sets x 10 Reps
Any
Shoulder Blast
Est. 0 min
7 exercises
Bench Dip
3 Sets x 8 Reps
Stability Ball Narrow Push-Up
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
