Christian
General
Beginner
Barbell
Plan Details
The Christian routine by zier9993 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Legs and Abs
Est. 46 min
5 exercises
Barbell Deep Squat
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Any
Back and Bis
Est. 70 min
9 exercises
Barbell Curl
5 Sets x 8 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Any
Traps and Shoulders
Est. 53 min
7 exercises
Barbell Shrug (hold)
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Crucifix
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Cable Shoulder Raise
3 Sets x 12 Reps
Barbell Shoulder Press
5 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Any
Chest/Tris
Est. 67 min
8 exercises
Dumbbell Fly
3 Sets x 12 Reps
Barbell Decline Bench Press (Wide Grip)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
