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Spring 2019
General
Beginner
Machine strength
Plan Details
The Spring 2019 routine by Oliverseanj is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest + Dumbbell Complex
Est. 59 min
12 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Single Arm Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Fly
1 Set x 100 Reps
Swiss Ball Push Up
3 Sets x 8 Reps
Chest Plate Squeeze
3 Sets x 8 Reps
Dumbbell Deep Push-Up
5 Sets x 5 Reps
DB Clean
5 Sets x 5 Reps
DB Push Press
5 Sets x 5 Reps
Tue
Back + Core + Steady State
Est. 70 min
13 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Cable V Bar Pulldown
1 Set x 100 Reps
Hanging Leg Raise
1 Set x 12 Reps
Cable Wood Chop
1 Set x 12 Reps
Toe Touches
1 Set x 12 Reps
Scissor Kick
1 Set x 12 Reps
Walking
1 Set
Wed
Shoulders + Core + Metabolic Circuit
Est. 84 min
18 exercises
Barbell High Pull
3 Sets x 5 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
1 Set x 100 Reps
TRX Roll Out
1 Set x 10 Reps
Leg Raise
1 Set x 10 Reps
Cable Kneeling Crunch
1 Set x 10 Reps
Stability Ball Hand and Foot Exchange
1 Set x 10 Reps
Swiss Ball Roll Out
1 Set x 10 Reps
Swiss Ball Core Press
1 Set x 10 Reps
Rope Wave
5 Sets x 30 Reps
Rope In-and-Out
5 Sets x 30 Reps
Kettle Bell Swing
5 Sets x 10 Reps
Kettle Bell Sit Up
5 Sets x 5 Reps
Thu
Legs + Steady State
Est. 76 min
13 exercises
DB Goblet Squat
3 Sets x 8 Reps
Dumbbell Split Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Single Leg RDL
3 Sets x 8 Reps
Cable Step Up
3 Sets x 8 Reps
Dumbbell Lateral Lunge
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Barbell Glute Bridge
1 Set x 100 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Stationary Bike
1 Set
Fri
Arms + Core + Recovery
Est. 60 min
13 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Kneeling Bicep Curl (Stability Ball)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Seated Machine Curl
1 Set x 100 Reps
Stability Ball Dumbbell Sit-Up
1 Set x 12 Reps
Stability Ball Roll Down
1 Set x 12 Reps
Stability Ball Plank with Hip Abduction
1 Set x 12 Reps
