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Random Workout
General
Beginner
None
Plan Details
The Random Workout routine by arularchun is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
TEST
Routine detail
Day 1
Upper A/3 Abs
Est. 0 min
12 exercises
Machine Assisted Pull-Ups (Wide Grip – 1.5x Shoulder-Width)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip – 1.5x Shoulder-Width)
3 Sets x 12 Reps
Dumbbell 15° Incline Bench Press
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12,11,10 Reps
Cable Face Pull (Rope / Eye Level / External Rotation Cue)
3 Sets x 12 Reps
Dumbbell Lateral Raise (Slight Forward Lean)
3 Sets x 12 Reps
Machine Assisted Triceps Dips
3 Sets x 12 Reps
Cable Triceps Pushdown (Bar)
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Decline Crunch (Overhead Weight Hold)
3 Sets x 12 Reps
Captain’s Chair Knee Raise
3 Sets x 12 Reps
Russian Twist
3 Sets x 12 Reps
Day 2
Upper B/3 Abs
Est. 0 min
10 exercises
Dumbbell 15° Incline Bench Press
3 Sets x 12 Reps
Machine Incline Bench Press
3 Sets x 12 Reps
Machine Seated Row (Chest-Supported / Neutral Grip)
3 Sets x 12 Reps
Cable Face Pull (Rope / Eye Level / External Rotation Cue)
3 Sets x 12 Reps
Dumbbell Lateral Raise (Slight Forward Lean)
3 Sets x 12 Reps
Dumbbell Bicep Curl
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Decline Crunch (Overhead Weight Hold)
3 Sets x 12 Reps
Captain’s Chair Knee Raise
3 Sets x 12 Reps
Russian Twist
3 Sets x 12 Reps
Day 3
Legs
Est. 0 min
12 exercises
Jump Squat
1 Set x 12 Reps
Machine Prone Leg Curl (Toes Neutral)
3 Sets x 12 Reps
Dumbbell Romanian Deadlift (Shoulder-Width)
3 Sets x 12 Reps
45° Glute Hyperextension (Rounded Back / Hips Into Pad)
3 Sets x 12 Reps
Machine Hip Abduction (Leaning Forward)
3 Sets x 12 Reps
Angled-Back Smith Machine Squat (Shoulder-Width)
3 Sets x 12 Reps
Machine Leg Press (Shoulder-Width / Low Foot Placement)
3 Sets x 12 Reps
Barbell Back Squat (Shoulder-Width)
3 Sets x 12 Reps
Dumbbell Goblet Squat (Shoulder-Width)
3 Sets x 12 Reps
Machine Glute Kickback (Up-and-Back Path)
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
