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yqcbxpcbz's Plan
General
Beginner
None
Plan Details
The yqcbxpcbz's Plan routine by rebes_bennett is a 14 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Core, Triceps, Chest
Est. 0 min
14 exercises
Smith Machine Bench Press (Wide Grip)
3 Sets x 10,5,5 Reps
Machine Incline Chest Press
4 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10,8,7 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8,10,10 Reps
Machine Tricep Extension
5 Sets x 10,10,10,10,12 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 15 Reps
Cable Side Bend
3 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 10,10,10,25 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Abdominal Pendulum
3 Sets x 12,12,13 Reps
Alternating Floor Leg Raise
3 Sets x 20,20,10 Reps
Day 2
Glutes & Calfs
Est. 0 min
15 exercises
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Smith Machine Incline Hip Thurst
4 Sets x 10,10,13,8 Reps
Hack Squat
3 Sets x 10,12,10 Reps
Hack Calf Raise
3 Sets x 12,12,10 Reps
Machine Leg Press
3 Sets x 10,12,12 Reps
Machine Seated Calf Raise
3 Sets x 10,15,15 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10,11,12 Reps
Machine Seated Leg Curl
3 Sets x 10,12,15 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Machine Hip Abduction
6 Sets x 12 Reps
Machine Hip Adduction
6 Sets x 12 Reps
Abdominal Pendulum
3 Sets x 12,12,10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Day 3
Walking
Est. 0 min
1 exercise
Walking
1 Set
Day 4
Shoulders, Biceps, Back
Est. 0 min
13 exercises
Machine Assisted Pull-Up
4 Sets x 6,8,8,4 Reps
Cable Seated Row
4 Sets x 10 Reps
Iso Lateral D.Y. Row
3 Sets x 10,12,8 Reps
Machine Reverse Fly
3 Sets x 10,8,10 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8,8,10 Reps
Cable Bicep Curl
3 Sets x 10,8,8 Reps
Cable Shrug
3 Sets x 12,10,12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,12,15 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 10,10,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Day 5
Legs - Hamstrings
Est. 0 min
10 exercises
Smith Machine Squat
3 Sets x 10 Reps
Smith Machine Incline Hip Thurst
3 Sets x 10,10,13 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Cable Leg Kickback
6 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Day 6
New Workout
Est. 0 min
11 exercises
Hack Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Split Jump
3 Sets x 8 Reps
Kettlebell Pistol Squat
3 Sets x 8 Reps
Kettlebell Dead Clean
3 Sets x 8 Reps
Knee Tuck Jump
3 Sets x 8 Reps
Day 7
New Workout
Est. 0 min
6 exercises
Smith Machine Incline Hip Thurst
3 Sets x 8,8,13 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10,12,10 Reps
Machine Hip Adduction
3 Sets x 12,10,12 Reps
Day 8
New Workout
Est. 0 min
1 exercise
Leg Raise
3 Sets x 8 Reps
Day 9
New Workout
Est. 0 min
10 exercises
Kettlebell Goblet Squat
3 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Kettlebell One-Arm Swing
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 12,15,15 Reps
Dumbbell Romanian Deadlift
3 Sets x 12,15,15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Kettlebell Pistol Squat
3 Sets x 10,10,15 Reps
Day 10
New Workout
Est. 0 min
0 exercises
This day is empty
Day 11
New Workout
Est. 0 min
0 exercises
This day is empty
Day 12
New Workout
Est. 0 min
0 exercises
This day is empty
Day 13
New Workout
Est. 0 min
0 exercises
This day is empty
Day 14
New Workout
Est. 0 min
0 exercises
This day is empty
