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Keith 03/17/2025
General
Beginner
None
Plan Details
The Keith 03/17/2025 routine by ironmikes is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Strength and core
Routine detail
Any
REST or CARDIO
Est. 0 min
0 exercises
This day is empty
Any
New DayRest / Cardio
Est. 0 min
0 exercises
This day is empty
Any
REST or CARDIO
Est. 0 min
0 exercises
This day is empty
Any
New Day
Est. 0 min
0 exercises
This day is empty
Any
Copy of Leg/Chest/Shoulders
Est. 0 min
10 exercises
Barbell Squat
4 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cross Bench Single Dumbbell Pull Over
3 Sets x 15 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Decline Reverse Crunch
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Any
Legs/Chest/Back
Est. 0 min
9 exercises
Barbell Lunge
3 Sets x 12 Reps
Smith Machine Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Cable Incline Fly (Stability Ball)
3 Sets x 15 Reps
Cable Pallof Press with Rotation
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Any
Leg/Chest/Shoulders
Est. 0 min
10 exercises
Barbell Squat
4 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cross Bench Single Dumbbell Pull Over
3 Sets x 15 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Decline Reverse Crunch
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Any
Back/Arms/Legs
Est. 0 min
8 exercises
Machine Leg Press
3 Sets x 15 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Dumbbell Inner Bicep Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
