Hardest choice requires the strongest will.
General
Beginner
Machine strength
Plan Details
The Hardest choice requires the strongest will. routine by lichung1995 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest&Back (Low Reps)
Est. 76 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 6 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Tue
Biceps&Triceps&Abs
Est. 79 min
13 exercises
Dumbbell Concentration Curl
3 Sets x 6 Reps
Preacher Curl Machine
3 Sets x 6 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Air Bike
1 Set x 30 Reps
Leg Raise
1 Set x 30 Reps
Crunch
1 Set x 30 Reps
V-Up
1 Set x 30 Reps
Scissor Kick
1 Set x 30 Reps
Wed
Back&Abs(High Reps)
Est. 80 min
11 exercises
Weighted Pull-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Reverse Crossover
3 Sets x 12 Reps
Air Bike
1 Set x 30 Reps
Leg Raise
1 Set x 30 Reps
Crunch
1 Set x 30 Reps
Reverse Crunch
1 Set x 30 Reps
Scissor Kick
1 Set x 30 Reps
Thu
Arms
Est. 70 min
8 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
1 Set x 40 Reps
Cable Deltoid Raise
3 Sets x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Fri
Chest&Abs
Est. 84 min
11 exercises
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 12 Reps
Dip
3 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Machine Bench Press
3 Sets x 8 Reps
Air Bike
1 Set x 30 Reps
Crunch
1 Set x 30 Reps
Scissor Kick
1 Set x 30 Reps
Leg Raise
1 Set x 30 Reps
Reverse Crunch
1 Set x 30 Reps
Sat
Legs&Shoulder (Heavy)
Est. 62 min
6 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 5 Reps
Cable Deltoid Raise
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
