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Summer Body
General
Beginner
Machine strength
Plan Details
The Summer Body routine by mbsjourneynz is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
shoulder, biceps core
Est. 69 min
11 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Seated Row to Neck
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Tue
back, legs
Est. 62 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Wed
chest, triceps,core
Est. 62 min
10 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Thu
cardio, glutes
Est. 209 min
7 exercises
Elliptical Training
1 Set
Rowing
1 Set
Stationary Bike
1 Set
Bridge
3 Sets
Glute Kickback
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Fri
total body
Est. 127 min
11 exercises
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Plank
3 Sets
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Walking
1 Set
