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HJ Workout
General
Beginner
Machine strength
Plan Details
The HJ Workout routine by ReddVelvet is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
upper
Est. 100 min
20 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Stability Ball Trunk Rotation
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Ab Draw Leg Slide
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Any
middle
Est. 78 min
17 exercises
Stability Ball Trunk Rotation
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Superman
3 Sets
Plank
3 Sets
Sphinx
3 Sets x 10 Reps
Abdominal Hip Roll
3 Sets x 10 Reps
Ab Draw Leg Slide
3 Sets x 10 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Cobra
3 Sets
Stability Ball Leg Lift
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Any
lower
Est. 86 min
15 exercises
Machine Ab Crunch
3 Sets x 10 Reps
fire hydrants
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
side & monster walk w/band
3 Sets x 10 Reps
Jump Squat
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Stability Ball Trunk Rotation
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Step Machine
1 Set
Any
full body day
Est. 122 min
21 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
