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begenning
General
Beginner
Barbell
Plan Details
The begenning routine by pmdiagne is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 96 min
10 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Air Bike
3 Sets x 10 Reps
Wed
Back, Biceps anf Forearm
Est. 95 min
10 exercises
Treadmill Running
1 Set
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Fri
Shoulders and Legs
Est. 95 min
10 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
