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smart routine
General
Beginner
Machine strength
Plan Details
The smart routine routine by MohamedElhalwagy is a 16 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
leg and abs A
Est. 73 min
9 exercises
Barbell Deep Squat
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Bench Hip Thrust
2 Sets x 15 Reps
Back Hyperextension
2 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Barbell Standing Calf Raise
4 Sets x 20 Reps
Day 2
push A
Est. 55 min
7 exercises
Barbell Military Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Dip
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Day 3
pull A
Est. 57 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 21 Reps
Day 4
cardio
Est. 17 min
1 exercise
Running
1 Set
Day 5
leg and abs B
Est. 71 min
9 exercises
Barbell Front Squat
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Lunge
2 Sets x 15 Reps
Kettlebell Goblet Squat
2 Sets x 15 Reps
Dumbbell Step-Up
2 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Barbell Standing Calf Raise
4 Sets x 20 Reps
Day 6
push B
Est. 55 min
8 exercises
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Day 7
pull B
Est. 61 min
8 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Day 8
cardio
Est. 32 min
1 exercise
Running
1 Set
Day 9
shoulders & arms A
Est. 83 min
12 exercises
Barbell Military Press
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Day 10
leg & abs A
Est. 34 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 11
chest & back A
Est. 74 min
10 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Day 12
cardio
Est. 32 min
1 exercise
Running
1 Set
Day 13
shoulders & arms B
Est. 96 min
13 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Day 14
leg & abs B
Est. 48 min
8 exercises
Barbell Front Squat
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Day 15
chest & back B
Est. 66 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Day 16
cardio
Est. 32 min
1 exercise
Running
1 Set
