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Ashley's Grind
General
Beginner
Machine strength
Plan Details
The Ashley's Grind routine by Downtown36 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Tighten n Tone
Routine detail
Day 1
Upper Body
Est. 63 min
8 exercises
Rowing
1 Set
Elliptical Training
1 Set
Machine Bench Press
2 Sets x 15 Reps
Leverage Chest Press
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Cable Tricep Kickback
2 Sets x 15 Reps
Parallel Bar Hip Raise
2 Sets x 15 Reps
Side Bridge
2 Sets
Day 2
Lower Body
Est. 80 min
9 exercises
Step Machine
1 Set
Barbell Hip Thrust
2 Sets x 15 Reps
Single-Leg Glute Bridge
4 Sets x 15 Reps
Barbell Squat
2 Sets x 15 Reps
Barbell Romanian Deadlift
2 Sets x 15 Reps
Machine Calf Raise
2 Sets x 25 Reps
Barbell Calf Raise
2 Sets x 25 Reps
Crunch
4 Sets x 25 Reps
Oblique Crunch
4 Sets x 25 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Upper Body 2
Est. 150 min
8 exercises
Step Machine
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Bench Crunch
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Day 5
Lower Body 2
Est. 76 min
9 exercises
Recumbent Bike
1 Set
Reverse Hyper (Flat Bench)
2 Sets x 15 Reps
Barbell Glute Bridge
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Hip Abduction
2 Sets x 15 Reps
Machine Hip Adduction
2 Sets x 15 Reps
Mountain Climber
3 Sets x 20 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
