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my starter
General
Beginner
Machine strength
Plan Details
The my starter routine by bhavya0001 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Diet Plan Meals . 45 min. Before workout- 300 ml milk + 5-6 almonds + 2 walnuts soaked. . During workout- mineral water. . Breakfast- One bowl oatmeal adding with Milk, one banana, mix nuts & one spoon honey. . Mid Morning Snacks- One Apple + half handful black Raisins. Or 2 slice brown bread adding with peanut butter + nutella & one sliced banana. . Lunch- 3 chapti + Any sabzi, dal & salad. . Evening snacks- one bowl yogurt adding with Pohaa. . Dinner- boiled white rice adding with mix veggies & paneer, dal. . Before bed- one glass milk + mix nuts & one spoon peanut butter.
Routine detail
Day 1
Chest
Est. 32 min
5 exercises
Push-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Day 2
Back
Est. 33 min
5 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 3
leg
Est. 39 min
6 exercises
Machine Leg Extension
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 4
shoulders
Est. 39 min
6 exercises
Leverage Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 5
biceps and triceps
Est. 51 min
8 exercises
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
