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The Complete 4-Week Beginner's Workout Program
General
Beginner
Machine strength
Plan Details
The The Complete 4-Week Beginner's Workout Program routine by campos.cristhian is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
https://www.muscleandfitness.com/workouts/workout-routines/complete-mf-beginners-training-guide-plan
Routine detail
Day 1
Full Body
Est. 51 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Crunch
3 Sets x 15 Reps
Day 8
Upper Body
Est. 70 min
11 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Preacher Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Day 9
Lower Body
Est. 40 min
6 exercises
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
