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smart routine
General
Beginner
Machine strength
Plan Details
The smart routine routine by MohamedElhalwagy is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
push A
Est. 45 min
8 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Day 2
pull A
Est. 81 min
12 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
2 Sets x 10 Reps
Day 3
leg and abs A
Est. 114 min
17 exercises
Barbell Squat
4 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Bench Hip Thrust
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Barbell Standing Calf Raise
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 15 Reps
Decline Crunch
2 Sets x 20 Reps
Hanging Leg Raise
2 Sets x 15 Reps
Leg Raise
2 Sets x 15 Reps
Air Bike
2 Sets x 12 Reps
Dumbbell Side Bend
2 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 12 Reps
Plank
2 Sets
Day 4
cardio
Est. 32 min
1 exercise
Running
1 Set
Day 5
push B
Est. 56 min
10 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Day 6
pull B
Est. 77 min
11 exercises
Pull-Up
3 Sets x 12 Reps
Barbell Row
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Barbell Spider Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
2 Sets x 10 Reps
Day 7
leg and abs B
Est. 121 min
17 exercises
Barbell Front Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Barbell Standing Calf Raise
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 15 Reps
Decline Crunch
2 Sets x 20 Reps
Hanging Leg Raise
2 Sets x 12 Reps
Leg Raise
2 Sets x 15 Reps
Air Bike
2 Sets x 12 Reps
Dumbbell Side Bend
2 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 12 Reps
Plank
2 Sets
Day 8
cardio
Est. 32 min
1 exercise
Running
1 Set
