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Beginner Gainer and Fat Loss Routine
General
Beginner
Machine strength
Plan Details
The Beginner Gainer and Fat Loss Routine routine by damienhosenfeld is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
A basic beginner program working on building a baseline of muscle.
Routine detail
Mon
Arm Day
Est. 82 min
10 exercises
Rowing
1 Set
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Barbell Curl Against an Incline
3 Sets x 12 Reps
Plank
4 Sets
Cross Body Crunch
4 Sets x 12 Reps
Parallel Bar Hip Flexion
4 Sets x 12 Reps
Tue
Leg Day
Est. 74 min
10 exercises
Recumbent Bike
1 Set
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press
1 Set x 12 Reps
Machine Leg Press (Wide Stance)
1 Set x 12 Reps
Machine Leg Press (Narrow Stance)
1 Set x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Recumbent Bike
1 Set
Wed
Abs and Hi-Intensity Cardio
Est. 81 min
7 exercises
Treadmill Running
1 Set
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Plank
4 Sets
Cross Body Crunch
4 Sets x 10 Reps
Parallel Bar Hip Flexion
4 Sets x 10 Reps
Treadmill Running
1 Set
Thu
Chest and Shoulders Day
Est. 71 min
9 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Fri
Back/Calves/Abs/Lo-Cardio
Est. 87 min
11 exercises
Walking
1 Set
Back Hyperextension
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Plank
4 Sets
Cross Body Crunch
4 Sets x 10 Reps
Parallel Bar Hip Flexion
4 Sets x 12 Reps
