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Starting over
General
Intermediate
Machine strength
Plan Details
The Starting over routine by Joycestoe is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest & Triceps
Est. 64 min
11 exercises
Elliptical Training
1 Set
Barbell Bench Press
2 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Dumbbell Incline Fly
2 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
2 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Plank
3 Sets
Stationary Bike
1 Set
Day 2
Shoulders & legs
Est. 65 min
10 exercises
Elliptical Training
1 Set
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Dumbbell Arnold Press
2 Sets x 10 Reps
Dumbbell Upright Row
2 Sets x 10 Reps
Prisoner Squat
3 Sets x 8 Reps
Machine Hip Abduction
2 Sets x 10 Reps
Machine Hip Adduction
2 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Press
2 Sets x 10 Reps
Machine Calf Raise
2 Sets x 10 Reps
Day 3
Back & biceps
Est. 61 min
9 exercises
Elliptical Training
1 Set
Barbell Bicep Drag Curl
2 Sets x 10 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 10 Reps
Machine Lat Pulldown
2 Sets x 10 Reps
Machine Ab Crunch
2 Sets x 10 Reps
Machine Ab Crunch
2 Sets x 10 Reps
Stationary Bike
1 Set
Day 4
Abs & cardio
Est. 0 min
0 exercises
This day is empty
