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build yourself
General
Beginner
Machine strength
Plan Details
The build yourself routine by JakeAndBake741 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
new to working out and body building, sharing this with the community in the hopes that someone enjoys my first ever workout routine or even critiques it so that i can improve upon it!
Routine detail
Mon
back and biceps
Est. 109 min
17 exercises
Barbell Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Bicep Curl (Supine)
3 Sets x 8 Reps
Cable Pulldown Bicep Curl
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Kettlebell Leg Pass
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Tue
LEGS
Est. 113 min
18 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Bridge
3 Sets
Smith Machine Split Squat
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Cable Wood Chop
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Kettlebell Figure Eight
3 Sets x 8 Reps
Wed
triceps shoulders and chest
Est. 102 min
16 exercises
Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Cable Wood Chop
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Thu
back and biceps
Est. 109 min
17 exercises
Barbell Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Bicep Curl (Supine)
3 Sets x 8 Reps
Cable Pulldown Bicep Curl
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Kettlebell Leg Pass
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Fri
LEGS
Est. 113 min
18 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Bridge
3 Sets
Smith Machine Split Squat
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Cable Wood Chop
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Kettlebell Figure Eight
3 Sets x 8 Reps
Sat
triceps shoulders and chest
Est. 102 min
16 exercises
Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Cable Wood Chop
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
