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General
General
Beginner
Machine strength
Plan Details
The General routine by 3meiry is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 3
Front muscles
Est. 95 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Leverage Chest Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Day 4
Back muscles
Est. 91 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Dumbbell Seated Calf Raise
3 Sets x 20 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
