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Dereks first workout routine
General
Beginner
Machine strength
Plan Details
The Dereks first workout routine routine by DerekCramer is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
This 6 day a week is an all in one that focuses on every muscle group and all around cardio. This is my first full week back in the gym in 14 years and I am truly testing my abilities. Each day targets 2 muscle groups. Each cardio is specific per group.
Routine detail
Mon
chest and shoulders
Est. 128 min
11 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Tue
triceps and biceps
Est. 120 min
10 exercises
Indoor Cycling
1 Set
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Wed
legs & swimming
Est. 95 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Swimming
1 Set
Thu
abs and back
Est. 131 min
12 exercises
Decline Crunch
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Plank
3 Sets
Cable Wood Chop
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Rowing
1 Set
Fri
chest & lower legs
Est. 114 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Step Machine
1 Set
Sat
cardio
Est. 62 min
1 exercise
Walking
1 Set
