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Ashley
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Ashley routine by Ashleypelose is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Weekly tone and strength
Routine detail
Mon
Back & Biceps
Est. 0 min
13 exercises
Machine Lat Pulldown
3 Sets x 12,10,8 Reps
Cable Seated Row
3 Sets x 12,10,8 Reps
Cable V-Bar Row
3 Sets x 12,10,8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 5 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12,10,8 Reps
Steering Wheel
3 Sets
Dumbbell One-Arm Row
3 Sets x 12,10,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Rowing
1 Set
Elliptical Training
1 Set
Tue
Legs
Est. 0 min
13 exercises
Smith Machine Squat
3 Sets x 5 Reps
Machine Calf Raise
3 Sets x 12 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 5 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell RDL
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Sumo hinge
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 12,10,8 Reps
Machine Hip Abduction
3 Sets x 12,10,8 Reps
Machine Hip Adduction
3 Sets x 12,10,8 Reps
Elliptical Training
1 Set
Wed
Chest & Tris
Est. 0 min
10 exercises
Rope pull
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Tricep press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Elliptical Training
1 Set
Thu
Legs 2
Est. 0 min
13 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell RDL
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Sumo hinge
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Elliptical Training
1 Set
Fri
Abs and Cardio
Est. 0 min
6 exercises
Parallel Bar Hip Flexion
1 Set x 10 Reps
Crunch
2 Sets x 20 Reps
Weight Plate Russian Twist
2 Sets x 20 Reps
Stability Ball Leg Lift
2 Sets x 10 Reps
Plank
2 Sets
Elliptical Training
1 Set
Any
Shoulder
Est. 0 min
6 exercises
Anterior press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 12,10,8 Reps
