Loading...
Getting started
General
Beginner
Machine strength
Plan Details
The Getting started routine by living_mike is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Arms
Est. 47 min
9 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 6 Reps
Cable Standing Curl
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Day 1
Abs
Est. 37 min
8 exercises
Weight Plate Rotation
1 Set x 20 Reps
Dumbbell Side Bend
2 Sets x 15 Reps
Cross Body Crunch
1 Set x 25 Reps
Leg Raise
1 Set x 25 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 2
Chest
Est. 41 min
6 exercises
Smith Machine Bench Press
5 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 6 Reps
Day 3
Legs
Est. 50 min
7 exercises
Smith Machine Squat
5 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Bodyweight Wall Squat
6 Sets x 10 Reps
Day 5
Back & Shoulders
Est. 55 min
9 exercises
Machine Inverted Row
3 Sets x 10 Reps
Smith Machine Deadlift
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Standing Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
