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Papa Program
General
Beginner
Machine strength
Plan Details
The Papa Program routine by JedAndersonSerrano is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Monday
Est. 66 min
9 exercises
Treadmill Jogging
1 Set
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Indoor Cycling
1 Set
Tue
Tuesday
Est. 36 min
4 exercises
Elliptical Training
1 Set
Treadmill Jogging
1 Set
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Wed
Wednesday
Est. 22 min
1 exercise
Indoor Cycling
1 Set
Thu
Thursday
Est. 2 min
1 exercise
Treadmill Jogging
1 Set
Fri
Friday
Est. 22 min
1 exercise
Elliptical Training
1 Set
