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Monday
General
Beginner
None
Plan Details
The Monday routine by MCSF08 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Chest and Triceps
Routine detail
Day 1
Chest and Triceps
Est. 0 min
8 exercises
Leverage Chest Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 9,8,8,8 Reps
Machine Fly
4 Sets x 8,9,8,8 Reps
Cable Lower Chest Raise
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Day 2
New workout
Est. 0 min
0 exercises
This day is empty
Day 3
New workout
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Day 4
New workout
Est. 0 min
0 exercises
This day is empty
Day 5
Leg and shoulders
Est. 0 min
9 exercises
Hack Squat (Reverse Position)
5 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
