Week 1-4
General
Beginner
Machine strength
Plan Details
The Week 1-4 routine by ADoobie is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
My personalized training program. Weeks 1-4
Routine detail
Mon
Workout A
Est. 36 min
6 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Bench Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Tue
Cardio A + Abs
Est. 32 min
5 exercises
Side Bridge
3 Sets
Crunch
3 Sets x 20 Reps
Decline Crunch
4 Sets x 20 Reps
Side Bridge
3 Sets
Hip Raise
3 Sets x 20 Reps
Wed
Workout B
Est. 62 min
6 exercises
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 18 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 13 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Stationary Bike
1 Set
Thu
Cardio B + Abs
Est. 0 min
0 exercises
This day is empty
Fri
Workout C
Est. 38 min
6 exercises
Barbell Bicep Curl (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 13 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 13 Reps
Sat
Cardio C + Abs
Est. 76 min
3 exercises
Treadmill Running
1 Set
Hanging Leg Raise
4 Sets x 15 Reps
Stability Ball Crunch
4 Sets x 15 Reps
