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My Workout
General
Beginner
Machine strength
Plan Details
The My Workout routine by rosamazing1981 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Triceps (with a bit of forearms)
Est. 50 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 12 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable One-Arm Reverse Curl
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Wed
Legs and Glutes
Est. 58 min
10 exercises
Machine Hip Adduction
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 15 Reps
Machine Leg Press (Wide Stance)
3 Sets x 15 Reps
Smith Machine Squat
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 10 Reps
Fri
Back and Biceps (with a bit of Abs)
Est. 66 min
10 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Row
6 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 15 Reps
Pull-Up
1 Set x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable Reverse Wood Chop
3 Sets x 10 Reps
