Loading...
Week plan
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Week plan routine by Rahafalmukhtar is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Wednesday is rest. Then repeat
Routine detail
Day 1
Upper body
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Walking
1 Set
Day 2
Lower body
Est. 0 min
6 exercises
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Walking
1 Set
Day 3
Core
Est. 0 min
6 exercises
Parallel Bar Leg Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Plank
3 Sets
Weighted Side Bend
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Walking
1 Set
