salameens
General
Beginner
Machine strength
Plan Details
The salameens routine by salameen is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
trying to make it work and its for all over the body in general we not heroes but we try to make different
Routine detail
Tue
shoulder abs
Est. 80 min
12 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Kettlebell Sumo High Pull
3 Sets x 8 Reps
Jump Rope
1 Set
Reverse Crunch
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Wed
legs waist
Est. 55 min
9 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Sat
chest and biceps abs.
Est. 84 min
13 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
Sun
back and tricep Waist
Est. 90 min
14 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell Pronation (Side-Lying)
3 Sets x 8 Reps
Stability Ball Lat Stretch
3 Sets
