Loading...
ptclark's Plan
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The ptclark's Plan routine by ptclark is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Death
Routine detail
Day 1
Chest and arms
Est. 0 min
8 exercises
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 16 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 16 Reps
Day 2
Legs and abs
Est. 0 min
9 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 16 Reps
Cable Crunch
3 Sets x 16 Reps
Machine Calf Press
3 Sets x 16 Reps
Day 3
Back and arms
Est. 0 min
9 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Day 4
Legs and abs
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Plank
3 Sets
Day 5
Shoulders and arms
Est. 0 min
8 exercises
Barbell Military Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 21 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 16 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 16 Reps
Cable Bicep Curl
3 Sets x 16 Reps
Cable Rope One-Arm Preacher Curl (Hammer)
3 Sets x 16 Reps
