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Our New Plan
General
Beginner
Machine strength
Plan Details
The Our New Plan routine by DeQuan95 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Tue
Biceps, Triceps, and Legs
Est. 40 min
6 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dip
3 Sets x 5 Reps
Tricep Stretch
4 Sets x 8 Reps
Wed
Back, Biceps, and Forearms
Est. 48 min
7 exercises
Preacher Curl Machine
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Smith Machine Deadlift
3 Sets x 10 Reps
Smith Machine Wrist Curl
3 Sets x 10 Reps
Thu
Chest and Triceps
Est. 33 min
5 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Fri
Shoulders and Legs
Est. 54 min
8 exercises
Smith Machine Squat
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Sat
Abs
Est. 36 min
5 exercises
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Machine Ab Crunch
5 Sets x 10 Reps
Torso Rotation Machine
4 Sets x 10 Reps
Sun
Home
Est. 37 min
6 exercises
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Sit-Up
3 Sets x 8 Reps
Push-Up
3 Sets x 10 Reps
