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new workout
AUDIO TIP
General
Beginner
None
Plan Details
The new workout routine by JonathanChevinsky is a 11 day workout plan. It is a beginner level plan to achieve general fitness goals.
Push pull legs
Routine detail
Mon
Push
Est. 0 min
16 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dead Bug
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Tue
Pull
Est. 0 min
15 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Wed
Legs
Est. 0 min
9 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Ab asking Leg Raise
3 Sets x 8 Reps
Thu
Push
Est. 0 min
12 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Pigeon Pose
1 Set
Fri
Pull
Est. 0 min
15 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Ab Slide Machine
3 Sets x 8 Reps
Ab Slide Oblique
3 Sets x 8 Reps
Sat
Legs
Est. 0 min
12 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Hip Thrust Machine
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Kickback Machine
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Kneeling Hip Flexor
3 Sets x 8 Reps
Any
Leg and chest
Est. 0 min
12 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Hip Thrust
5 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Any
Full body
Est. 0 min
11 exercises
Machine Leg Press
5 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Any
Upper Body Full
Est. 0 min
17 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Kneeling Hip Flexor
3 Sets x 8 Reps
Dead Bug
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Kneeling Hip Extension
3 Sets x 8 Reps
Any
Cardio
Est. 0 min
4 exercises
Treadmill Running
1 Set
Leg Raise
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Any
New Workout
Est. 0 min
10 exercises
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
