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Joe Weider Beginner
General
Beginner
Barbell
Plan Details
The Joe Weider Beginner routine by xcojack is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Table 1
Est. 91 min
16 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Barbell Push Press Behind the Neck
2 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Single-Leg Extension
2 Sets x 8 Reps
Machine Single-Leg Curl
2 Sets x 8 Reps
Pull-Up
1 Set x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
2 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Barbell Tricep Extension (Supine)
2 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Crunch
2 Sets x 8 Reps
Decline Bench Leg Raise
2 Sets x 8 Reps
Dumbbell Calf Raise
2 Sets x 8 Reps
Step Machine
1 Set
Day 2
Table 2
Est. 77 min
13 exercises
Barbell Split Clean
3 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Dumbbell Pullover
2 Sets x 8 Reps
Barbell Military Press
2 Sets x 8 Reps
Barbell Upright Row
2 Sets x 8 Reps
Dumbbell Bent-Over Raise
2 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
2 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 8 Reps
Bench Crunch
2 Sets x 8 Reps
Barbell Calf Raise
2 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Step Machine
1 Set
Day 3
Table 3
Est. 96 min
17 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Single-Leg Extension
2 Sets x 8 Reps
Machine Single-Leg Curl
2 Sets x 8 Reps
Barbell Deadlift
2 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
2 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 8 Reps
Barbell Neck Press
2 Sets x 8 Reps
Barbell Push Press Behind the Neck
2 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Barbell Front Raise
2 Sets x 8 Reps
Dumbbell Bent-Over Raise
2 Sets x 8 Reps
Machine Calf Press
2 Sets x 8 Reps
Crunch
2 Sets x 8 Reps
Decline Bench Leg Raise
2 Sets x 8 Reps
Step Machine
1 Set
