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My Plan
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The My Plan routine by WorkoutGoals is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
My routine
Routine detail
Day 1
Quads & Glutes
Est. 0 min
7 exercises
Smith Machine Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Step-Up
4 Sets x 30 Reps
Machine Leg Extension
4 Sets x 12 Reps
Bodyweight Lunge
4 Sets x 30 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Day 2
Chest & Biceps
Est. 0 min
7 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Seated Hammer Curl
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Day 3
Hamstring & Glutes
Est. 0 min
6 exercises
Smith Machine Squat
4 Sets x 12 Reps
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Day 4
Back & Shoulders
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Front Raise
4 Sets x 12 Reps
Dip
3 Sets x 12 Reps
