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smart beginner start simple
General
Beginner
Machine strength
Plan Details
The smart beginner start simple routine by MohamedElhalwagy is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
back & biceps and forearm
Est. 72 min
11 exercises
Pull-Up
2 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Day 2
cardio
Est. 62 min
1 exercise
Running
1 Set
Day 3
chest & triceps and abs
Est. 77 min
11 exercises
Barbell Military Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 4
cardio
Est. 62 min
1 exercise
Indoor Cycling
1 Set
Day 5
shoulders & biceps
Est. 59 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 21 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 6
leg and abs
Est. 75 min
11 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Day 7
rest
Est. 0 min
0 exercises
This day is empty
