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chayyma.oualii's Plan
General
Beginner
None
Plan Details
The chayyma.oualii's Plan routine by chayyma.oualii is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Renforcement musculaire
Routine detail
Mon
Chest & triceps
Est. 0 min
3 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Tue
Upper legs & glutes
Est. 0 min
9 exercises
Dumbbell Plie Squat
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Core, cardio & shoulder
Est. 0 min
14 exercises
Treadmill Running
3 Sets
Stationary Bike
3 Sets
Elliptical Training
3 Sets
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Plank
3 Sets
Fri
Back & biceps
Est. 0 min
12 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Sat
Glutes
Est. 0 min
12 exercises
Dumbbell Plie Squat
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
