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2018 Routines
General
Beginner
Machine strength
Plan Details
The 2018 Routines routine by joshstomp is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Ass
Est. 27 min
4 exercises
Cable Hip Abduction
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Any
Chest
Est. 116 min
11 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Around the World
3 Sets x 12 Reps
Dumbbell Incline One-Arm Fly
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Cable Upper Chest Crossover
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Chest and Shoulder Stretch
3 Sets x 12 Reps
Elliptical Training
3 Sets
Any
Back and TriBIceps
Est. 150 min
23 exercises
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Pulldown Bicep Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Reverse Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Behind the Back Wrist Curl
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Any
Chest
Est. 6 min
1 exercise
Cable Mid Chest Crossover
3 Sets x 8 Reps
Any
Arms
Est. 33 min
5 exercises
Cable One-Arm High Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Any
Fatloss1
Est. 118 min
12 exercises
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Walking
3 Sets
Any
Legs
Est. 157 min
18 exercises
Cable Hip Abduction
3 Sets x 8 Reps
Hip Abduction
3 Sets x 12 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Squat
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Cable Oblique Crunch
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Smith Machine Hack Squat
3 Sets x 12 Reps
Walking
3 Sets
Any
Abs
Est. 39 min
6 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable One-Arm Side Bend
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Rotational Crunch (Kneeling)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
