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Rachael 29/10/18
General
Beginner
Machine strength
Plan Details
The Rachael 29/10/18 routine by williamshillabeer is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest & Arms
Est. 66 min
11 exercises
Rowing
1 Set
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Step Machine
1 Set
Day 2
Back & Shoulders
Est. 58 min
10 exercises
Elliptical Training
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Rowing
1 Set
Day 3
Legs & Abs
Est. 62 min
12 exercises
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Stability Ball Wall Squat
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Leg Raise
2 Sets x 12 Reps
Leg Pull-In
2 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Air Bike
2 Sets x 12 Reps
Plank
1 Set
