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Weekly plan
General
Beginner
Machine strength
Plan Details
The Weekly plan routine by rkapdi is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Leg workout Four sets of squats - last set, heavy weight for 5 reps Leg curl machine Leg extension machine Seated calf raises - as many as you can till you feel it Body weight exercise - lunges Planks - three sets of one minute each Stretch Chest & Shoulder workout Bench press Incline bench Decline bench Overhead press Body weight exercise - diamond pushups Planks - three sets of one minute each Stretch Back Deadlift Seated cable row Bent over row Lat pulldown and lower back exercise? Bodyweight exercise - inverted row Planks - three sets of one minute each Stretch
Routine detail
Day 1
Leg day
Est. 47 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Plank
3 Sets
Day 2
Chest & Shoulder
Est. 51 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Tricep Push-Up
4 Sets x 10 Reps
Plank
3 Sets
Day 3
Back
Est. 51 min
6 exercises
Barbell Deadlift
4 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Landmine Row (Reverse Grip)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Plank
3 Sets
