My Routine
General
Beginner
Machine strength
Plan Details
The My Routine routine by felipepodolan is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is just my personal routine. I created it by myself.
Routine detail
Mon
Chest and Triceps
Est. 37 min
11 exercises
Barbell Incline Bench Press
1 Set x 10 Reps
Dumbbell Decline Fly
1 Set x 10 Reps
Machine Tricep Extension
1 Set x 10 Reps
Barbell Decline Bench Press
1 Set x 10 Reps
Machine Fly
1 Set x 10 Reps
Cable Tricep Kickback
1 Set x 10 Reps
Dumbbell Fly
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 10 Reps
Barbell Bench Press
1 Set x 10 Reps
Dumbbell Incline Fly
1 Set x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 10 Reps
Tue
Back, Biceps and Forearms
Est. 51 min
15 exercises
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Cable V Bar Pulldown
1 Set x 10 Reps
Cable Seated Row
1 Set x 10 Reps
Dumbbell Alternating Hammer Curl
1 Set x 10 Reps
Dumbbell One-Arm Preacher Curl
1 Set x 10 Reps
Barbell Wrist Curl (Palms Up)
1 Set x 10 Reps
Machine Lat Pulldown
1 Set x 10 Reps
Dumbbell Incline Curl
1 Set x 10 Reps
Barbell Reverse Curl
1 Set x 10 Reps
Barbell Deadlift
1 Set x 10 Reps
Dumbbell Concentration Curl
1 Set x 10 Reps
Cable Reverse Curl
1 Set x 10 Reps
Barbell Curl
1 Set x 10 Reps
Barbell Preacher Curl
1 Set x 10 Reps
Dumbbell Wrist Curl (Palms Up)
1 Set x 10 Reps
Wed
Legs, Shoulders and Ass
Est. 39 min
12 exercises
Machine Leg Extension
1 Set x 10 Reps
Machine Leg Press
1 Set x 10 Reps
Glute Kickback
1 Set x 10 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Machine Leg Press
1 Set x 10 Reps
Machine Seated Calf Raise
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
1 Set x 10 Reps
Machine Hip Abduction
1 Set x 10 Reps
Bridge
1 Set
Dumbbell One-Arm Front Raise
1 Set x 10 Reps
Machine Hip Adduction
1 Set x 10 Reps
Glute Stretch
1 Set x 10 Reps
Thu
Cardio
Est. 200 min
8 exercises
Air Bike
1 Set x 10 Reps
Leg Raise
1 Set x 10 Reps
Sit-Up
1 Set x 10 Reps
Crunch
1 Set x 10 Reps
Alternating Heel Touch
1 Set x 10 Reps
Treadmill Running
1 Set
Step Machine
1 Set
Indoor Cycling
1 Set
Fri
Chest and Back
Est. 37 min
11 exercises
Cable Cross-Over
1 Set x 10 Reps
Cable Reverse Crossover
1 Set x 10 Reps
Barbell Bench Press
1 Set x 10 Reps
Cable Cross-Over
1 Set x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 10 Reps
Barbell Incline Bench Press
1 Set x 10 Reps
Cable Lower Chest Raise
1 Set x 10 Reps
Low Back Chair Stretch
1 Set x 10 Reps
Barbell Decline Bench Press
1 Set x 10 Reps
Cable Mid Chest Crossover
1 Set x 10 Reps
Climber Pull-Up
1 Set x 10 Reps
Sat
Biceps, Forearms and Triceps
Est. 46 min
14 exercises
Dumbbell Incline Curl
1 Set x 10 Reps
Cable Seated Bicep Curl
1 Set x 10 Reps
Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
1 Set x 10 Reps
Machine Dip
1 Set x 10 Reps
Preacher Curl Machine
1 Set x 10 Reps
EZ Bar Curl (Reverse Grip)
1 Set x 10 Reps
Dip
1 Set x 10 Reps
Cable Tricep Kickback
1 Set x 10 Reps
Preacher Curl Machine
1 Set x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
1 Set x 10 Reps
Dumbbell Tricep Extension
1 Set x 10 Reps
Cable Bicep Curl
1 Set x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
1 Set x 10 Reps
Dumbbell Seated Tricep Press
1 Set x 10 Reps
Sun
Legs, Shoulders and Ass
Est. 46 min
14 exercises
Dumbbell One-Arm Front Raise
1 Set x 10 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Leg Press
1 Set x 10 Reps
Dumbbell Seated Arnold Press
1 Set x 10 Reps
Machine Leg Press
1 Set x 10 Reps
Machine Seated Calf Raise
1 Set x 10 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Barbell Squat
1 Set x 10 Reps
Machine Hip Abduction
1 Set x 10 Reps
Bridge
1 Set
Dumbbell Seated Shoulder Press
1 Set x 10 Reps
Machine Leg Curl (Prone)
1 Set x 10 Reps
Machine Hip Adduction
1 Set x 10 Reps
Glute Kickback
1 Set x 10 Reps
