rodgerio123456789
General
Beginner
Machine strength
Plan Details
The rodgerio123456789 routine by rodgerio is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
I just leave it here
Routine detail
Mon
bottom
Est. 42 min
5 exercises
Barbell Squat
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 25 Reps
Wed
top
Est. 56 min
6 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dip
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 21 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Fri
Back
Est. 52 min
6 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Pull-Up
3 Sets x 4 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
