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VK's workout
General
Beginner
Machine strength
Plan Details
The VK's workout routine by virgisprivacy is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
compound
Est. 67 min
7 exercises
Treadmill Running
1 Set
Pull-Up
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Squat
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 10 Reps
T Bar Row
4 Sets x 8 Reps
Day 2
legs only
Est. 57 min
7 exercises
Indoor Cycling
1 Set
Machine Calf Raise
4 Sets x 15 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 8 Reps
Hack Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Day 3
upper body
Est. 63 min
7 exercises
Rowing
1 Set
Cable Rope Face Pull
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Push-Up
3 Sets x 30 Reps
