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weight lifting
General
Beginner
Machine strength
Plan Details
The weight lifting routine by EthanYang is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Fitness and losing weight
Routine detail
Tue
Chest
Est. 94 min
6 exercises
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Treadmill Running
3 Sets
Wed
Biceps triceps and legs
Est. 118 min
10 exercises
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Elliptical Training
3 Sets
Thu
Back
Est. 95 min
6 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Barbell Clean From Blocks
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Step Machine
3 Sets
Fri
Legs
Est. 94 min
6 exercises
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Bridge
3 Sets
Elliptical Training
3 Sets
Sat
Shoulder
Est. 95 min
6 exercises
Barbell Clean and Jerk
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Rowing
3 Sets
Sun
Biceps triceps and legs
Est. 118 min
10 exercises
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Indoor Cycling
3 Sets
