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General Routine
General
Beginner
Body
Plan Details
The General Routine routine by bradleyjohnson3 is a 9 day workout plan. It is a beginner level plan to achieve general fitness goals.
Primary Exercises - M & F Secondary Exercises - W Running & Core Tu, Th, Su
Routine detail
Mon
Primary Lifts
Est. 49 min
10 exercises
Barbell Squat
2 Sets x 8 Reps
Barbell Bench Press
2 Sets x 8 Reps
Machine Calf Raise
2 Sets x 8 Reps
Dip
2 Sets x 8 Reps
Barbell Hip Thrust
2 Sets x 8 Reps
Barbell Shoulder Press
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Machine Fly
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Tue
Core
Est. 28 min
9 exercises
Scissor Kick
1 Set x 8 Reps
Crunch
1 Set x 8 Reps
Air Bike
1 Set x 8 Reps
Abdominal Pendulum
1 Set x 8 Reps
Cross Body Crunch
1 Set x 8 Reps
Jackknife Sit-Up
1 Set x 8 Reps
Forearm Plank with Hip Abduction
1 Set x 8 Reps
Leg Raise
1 Set x 8 Reps
Oblique Crunch
1 Set x 8 Reps
Tue
Cardio-Running
Est. 32 min
1 exercise
Running
1 Set
Wed
Auxilliary Lifts
Est. 48 min
10 exercises
Barbell Clean Deadlift
2 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Barbell Lunge
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
2 Sets x 8 Reps
Barbell Glute Bridge
2 Sets x 8 Reps
Hip Abduction
2 Sets x 8 Reps
Cable Hip Abduction
2 Sets x 8 Reps
Thu
Core
Est. 28 min
9 exercises
Scissor Kick
1 Set x 8 Reps
Crunch
1 Set x 8 Reps
Air Bike
1 Set x 8 Reps
Abdominal Pendulum
1 Set x 8 Reps
Cross Body Crunch
1 Set x 8 Reps
Jackknife Sit-Up
1 Set x 8 Reps
Forearm Plank with Hip Abduction
1 Set x 8 Reps
Leg Raise
1 Set x 8 Reps
Oblique Crunch
1 Set x 8 Reps
Thu
Cardio-Running
Est. 32 min
1 exercise
Running
1 Set
Fri
Primary Lifts
Est. 49 min
10 exercises
Barbell Squat
2 Sets x 8 Reps
Barbell Bench Press
2 Sets x 8 Reps
Machine Calf Raise
2 Sets x 8 Reps
Dip
2 Sets x 8 Reps
Barbell Hip Thrust
2 Sets x 8 Reps
Barbell Shoulder Press
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Machine Fly
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Sun
Core
Est. 42 min
9 exercises
Scissor Kick
2 Sets x 8 Reps
Crunch
2 Sets x 8 Reps
Air Bike
2 Sets x 8 Reps
Abdominal Pendulum
2 Sets x 8 Reps
Cross Body Crunch
2 Sets x 8 Reps
Jackknife Sit-Up
2 Sets x 8 Reps
Forearm Plank with Hip Abduction
2 Sets x 8 Reps
Leg Raise
2 Sets x 8 Reps
Oblique Crunch
2 Sets x 8 Reps
Sun
Cardio-Running
Est. 62 min
1 exercise
Running
1 Set
