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Back to FIT
General
Beginner
Machine strength
Plan Details
The Back to FIT routine by Andreia.PTS is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Lower body I
Est. 52 min
7 exercises
Machine Leg Press
5 Sets x 12,10,10,8,8 Reps
Barbell Romanian Deadlift
5 Sets x 12,10,10,8,8 Reps
Cable Pull Through
5 Sets x 12,10,10,8,8 Reps
Barbell Glute Bridge
5 Sets x 12,10,10,8,8 Reps
Machine Seated Calf Raise
5 Sets x 12,10,10,8,8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 2
Upper body I
Est. 50 min
7 exercises
Barbell Bench Press
4 Sets x 12,10,10,8 Reps
Dumbbell Incline Fly
3 Sets x 12,10,10 Reps
Machine Lat Pulldown
5 Sets x 12,10,10,8,8 Reps
Dumbbell One-Arm Row
5 Sets x 12,10,10,8,8 Reps
Dumbbell Lateral Raise
5 Sets x 12,10,10,8,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,10,10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12,10,10 Reps
Day 3
Lower body II
Est. 47 min
6 exercises
Barbell Squat
5 Sets x 12,10,10,8,8 Reps
Machine Leg Press
5 Sets x 12,10,10,8,8 Reps
Barbell Lunge
5 Sets x 12,10,10,8,8 Reps
Machine Seated Leg Curl
5 Sets x 12,10,10,8,8 Reps
Barbell Hip Thrust
5 Sets x 12,10,10,8,8 Reps
Machine Seated Calf Raise
5 Sets x 12,10,10,8,8 Reps
Day 4
Upper body II
Est. 50 min
7 exercises
Dumbbell Bench Press
5 Sets x 12,10,10,8,8 Reps
Barbell Incline Bench Press
3 Sets x 12,10,8 Reps
Machine Assisted Pull-Up
5 Sets x 12,10,10,8,8 Reps
Cable Rope Seated Row
5 Sets x 12,10,10,8,8 Reps
Dumbbell Lateral Raise
5 Sets x 12,10,10,8,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,10,8 Reps
Cable Standing Curl
3 Sets x 12,10,8 Reps
