[]==[] New Creation 3.0 []==[]
General
Beginner
Machine strength
Plan Details
The []==[] New Creation 3.0 []==[] routine by iifarmerii is a 10 day workout plan. It is a beginner level plan to achieve general fitness goals.
This workout is designed to specifically change who you are now, into a leaner and stronger new creation... Each of the exercises has 3 sets a piece with the ability to add more if you want/need to... The typical three sets should go 12-15, 8-10, 8-10...
Routine detail
Day 1
Chest/Shoulders
Est. 53 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Day 2
Back/Biceps
Est. 52 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Day 3
Legs/Abs
Est. 58 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Day 4
Arms
Est. 59 min
9 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 5
Chest
Est. 40 min
6 exercises
Push-Up
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Day 6
Back
Est. 40 min
6 exercises
Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Day 7
Legs
Est. 46 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 8
Shoulders
Est. 39 min
6 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Row to Neck
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Day 9
Biceps/Triceps
Est. 52 min
8 exercises
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Incline Barbell Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 10
Total Body Workout
Est. 52 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
