Getting back into the GRIND*
General
Beginner
Machine strength
Plan Details
The Getting back into the GRIND* routine by AVega62 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
MON to FRI
Routine detail
Day 1
Chest
Est. 61 min
8 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dip
3 Sets x 25 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Stationary Bike
1 Set
Machine Fly
3 Sets x 10 Reps
Day 2
Back and Abs
Est. 60 min
8 exercises
Sit-Up
3 Sets x 20 Reps
Stationary Bike
1 Set
Barbell Shrug
3 Sets x 6 Reps
Hanging Leg Raise
5 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Plank
6 Sets
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Day 3
Legs and shoulders
Est. 71 min
6 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 115 Reps
Machine Calf Press
3 Sets x 25 Reps
Barbell Deep Squat
3 Sets x 5 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Day 4
Arms and Abs
Est. 51 min
8 exercises
Plank
3 Sets
Dumbbell Preacher Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Day 5
Cardio and Mix
Est. 106 min
7 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 12 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 12 Reps
Aerobics
1 Set
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
