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smart routine
General
Beginner
Machine strength
Plan Details
The smart routine routine by MohamedElhalwagy is a 21 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
upper a
Est. 55 min
8 exercises
Pull-Up
2 Sets x 7 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 15 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Day 2
lower a
Est. 70 min
10 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Plank
3 Sets
Day 3
rest
Est. 0 min
0 exercises
This day is empty
Day 4
upper b
Est. 75 min
10 exercises
Chin-Up with Knee Raise
2 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 5
lower b
Est. 89 min
11 exercises
Barbell Front Squat
5 Sets x 6 Reps
Machine Leg Extension
5 Sets x 6 Reps
Machine Leg Curl (Prone)
5 Sets x 6 Reps
Dumbbell Walking Lunge
5 Sets x 6 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Machine Calf Raise
5 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Plank
3 Sets
Day 6
rest
Est. 0 min
0 exercises
This day is empty
Day 7
push A
Est. 55 min
8 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Day 8
pull A
Est. 66 min
10 exercises
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Day 9
leg and abs A
Est. 65 min
10 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Plank
3 Sets
Day 10
rest
Est. 0 min
0 exercises
This day is empty
Day 11
push B
Est. 73 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
Day 12
pull B
Est. 76 min
14 exercises
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Day 13
leg and abs B
Est. 80 min
11 exercises
Barbell Front Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Side Jacknife
3 Sets x 10 Reps
Day 14
rest
Est. 0 min
0 exercises
This day is empty
Day 15
upper
Est. 50 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Curl
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Day 16
lower
Est. 78 min
11 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Plank
3 Sets
Day 17
rest
Est. 0 min
0 exercises
This day is empty
Day 18
push
Est. 51 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Incline Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Day 19
pull
Est. 0 min
0 exercises
This day is empty
Day 20
leg and abs
Est. 113 min
12 exercises
Barbell Front Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Reverse Crunch
4 Sets x 12 Reps
Air Bike
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Day 21
rest
Est. 0 min
0 exercises
This day is empty
