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Week A July 2018
General
Beginner
Machine strength
Plan Details
The Week A July 2018 routine by sagulv is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Day 1
Est. 48 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
side arm pull downs
4 Sets x 8 Reps
Cable Elevated Row
4 Sets x 10 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Any
Day 2
Est. 62 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Elliptical Training
1 Set
Any
Ab day
Est. 13 min
2 exercises
Weighted Crunch
4 Sets x 8 Reps
Stability Ball Plank
3 Sets
Any
Day 3
Est. 69 min
6 exercises
Dumbbell Walking Lunge
4 Sets x 24 Reps
Machine Leg Press
4 Sets x 20 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
8 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 24 Reps
Any
Day 4
Est. 49 min
8 exercises
Dumbbell Lateral Raise
4 Sets x 10 Reps
Lateral Band Squats
4 Sets x 8 Reps
Dumb bell Squat to Press
4 Sets x 8 Reps
Weighted Hip Thrusts with Band over Knees
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Band Fire hydrants
3 Sets x 8 Reps
Band Donkey Kicks
3 Sets x 8 Reps
Four Point Leg Extension
3 Sets x 8 Reps
