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Beginners Gym Routine
General
Beginner
Machine strength
Plan Details
The Beginners Gym Routine routine by Rowe-bot is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This workout is designed for overall health and fitness gains of a healthy, adult individual who has never lifted weights before, or who is very inexperienced at it. You may note that the majority of exercises are machine based; this is intentional as an unconditioned beginner, has less integrity in the joints, less stability in the core which supports the entire body during training; and this makes one more apt to be injured when attempting to lift free weight (dumbbells, barbells) when just starting out.
Routine detail
Mon
Full Body
Est. 80 min
11 exercises
Elliptical Training
1 Set
Machine Leg Press
2 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Preacher Curl Machine
2 Sets x 12 Reps
Machine Shoulder Press
2 Sets x 12 Reps
Machine Ab Crunch
2 Sets x 12 Reps
Air Bike
2 Sets x 12 Reps
Elliptical Training
1 Set
Wed
Full Body
Est. 80 min
11 exercises
Elliptical Training
1 Set
Machine Leg Press
2 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Preacher Curl Machine
2 Sets x 12 Reps
Machine Shoulder Press
2 Sets x 12 Reps
Machine Ab Crunch
2 Sets x 12 Reps
Air Bike
2 Sets x 12 Reps
Elliptical Training
1 Set
Fri
Full Body
Est. 80 min
11 exercises
Elliptical Training
1 Set
Machine Leg Press
2 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Preacher Curl Machine
2 Sets x 12 Reps
Machine Shoulder Press
2 Sets x 12 Reps
Machine Ab Crunch
2 Sets x 12 Reps
Air Bike
2 Sets x 12 Reps
Elliptical Training
1 Set
