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Gym Routine: Free Weights & Machine Combo
General
Beginner
None
Plan Details
The Gym Routine: Free Weights & Machine Combo routine by JefitTeam is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is an intermediate level, free weight and machine combo program that can be performed at any gym. Each session begins and ends with a cardio warm-up and cool-down for 5:00 - Following this, you will perform a series of exercises for 3 sets each. We added a rowing machine because it activates 85 percent of your muscle mass, making it an efficient warm-up for anyone. Feel free to substitute in your own cardio here! Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Upper Body 1
Est. 70 min
11 exercises
Rowing
1 Set
Machine One-Arm Pulldown
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Rowing
1 Set
Tue
Lower Body 1
Est. 32 min
5 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 12 Reps
Weight Plate Squat
3 Sets x 8 Reps
Wed
Rest Day
Est. 0 min
0 exercises
This day is empty
Thu
Upper Body 2
Est. 79 min
11 exercises
Rowing
1 Set
Machine One-Arm Pulldown
3 Sets x 12,10,8 Reps
Machine Lat Pulldown
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Row
3 Sets x 12,10,8 Reps
Leverage Incline Chest Press
3 Sets x 12,10,8 Reps
Machine Fly
3 Sets x 12,10,8 Reps
Machine Deltoid Raise
3 Sets x 12,10,8 Reps
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 12,10,8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 12,10,8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12,10,8 Reps
Rowing
1 Set
Fri
Lower Body 2
Est. 37 min
5 exercises
Machine Leg Curl (Prone)
3 Sets x 12,10,8 Reps
Machine Leg Extension
3 Sets x 12,10,8 Reps
Machine Single-Leg Curl
3 Sets x 12,10,8 Reps
Machine Calf Raise
3 Sets x 15 Reps
Weight Plate Squat
3 Sets x 12,10,8 Reps
