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my workout plan
General
Beginner
Machine strength
Plan Details
The my workout plan routine by cuzn1 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
legs
Est. 84 min
11 exercises
Barbell Squat
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
machine torso rotation
4 Sets x 15 Reps
Tue
chest
Est. 124 min
12 exercises
Barbell Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Barbell Decline Bench Press
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 15 Reps
Machine Bench Press
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
machine torso rotation
4 Sets x 15 Reps
Walking
1 Set
Wed
shoulders
Est. 97 min
12 exercises
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell Front Raise
4 Sets x 15 Reps
Dumbbell Alternating Front Raise
4 Sets x 15 Reps
Machine Shoulder Press
4 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Dumbbell Alternating Front Raise
4 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
machine torso rotation
4 Sets x 15 Reps
Thu
arms
Est. 123 min
12 exercises
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15 Reps
EZ Bar Curl
4 Sets x 15 Reps
Preacher Curl Machine
4 Sets x 15 Reps
Dumbbell Tricep Extension
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Cable One-Arm Tricep Extension
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
machine torso rotation
4 Sets x 15 Reps
Step Machine
1 Set
Fri
back
Est. 86 min
11 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable V Bar Pulldown
4 Sets x 15 Reps
Machine Seated Row
4 Sets x 15 Reps
Machine Back Extension
4 Sets x 15 Reps
Dumbbell Bent-Over Row
4 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
machine torso rotation
4 Sets x 15 Reps
Sat
full body
Est. 189 min
25 exercises
Barbell Squat
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Barbell Calf Raise
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
machine torso rotation
3 Sets x 15 Reps
Walking
1 Set
