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monday
General
Beginner
Machine strength
Plan Details
The monday routine by kirankmnv is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
chest and biceps
Est. 78 min
12 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Oblique Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Tue
shoulders & triceps
Est. 82 min
13 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Wed
cardio
Est. 185 min
3 exercises
Step Machine
1 Set
Rowing
1 Set
Elliptical Training
1 Set
Thu
traps & lats
Est. 75 min
12 exercises
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Medicine Ball Overhead Slam
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Cable Rope Seated Crossover Row
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Stability Ball Oblique Curl
3 Sets x 8 Reps
Fri
leg { don't skip}
Est. 63 min
10 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Barbell Kneeling Jump Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Weighted Trunk Rotation
3 Sets x 8 Reps
