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Beginner routine
Bulking
Beginner
Machine strength
Plan Details
The Beginner routine routine by ale.rizzo is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs/shoulders/abs
Est. 99 min
11 exercises
Treadmill Running
1 Set
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 20 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Crunch
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 15 Reps
Treadmill Running
1 Set
Tue
Running
Est. 62 min
1 exercise
Treadmill Running
3 Sets
Wed
Chest/biceps/abs
Est. 86 min
10 exercises
Treadmill Running
1 Set
Machine Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 15 Reps
Treadmill Running
1 Set
Thu
Running
Est. 62 min
1 exercise
Treadmill Running
3 Sets
Fri
Back/Triceps/abs
Est. 85 min
10 exercises
Treadmill Running
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
