14 Day Rotation Beginning Workout
General
Beginner
Machine strength
Plan Details
The 14 Day Rotation Beginning Workout routine by tedder77 is a 14 day workout plan. It is a beginner level plan to achieve general fitness goals.
This workout rotation is designed for someone working a rotating schedule as a nurse.
Routine detail
Day 1
Chest / Triceps
Est. 71 min
7 exercises
Walking
1 Set
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 2
Back / Biceps
Est. 71 min
7 exercises
Walking
1 Set
Machine Seated Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Shoulders / Legs
Est. 76 min
8 exercises
Walking
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 6
Core / Forearms
Est. 69 min
7 exercises
Walking
1 Set
Machine Ab Crunch
3 Sets x 10 Reps
Machine Torso Rotation
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Behind the Back Wrist Curl
3 Sets x 8 Reps
Day 7
Chest / Triceps
Est. 71 min
7 exercises
Walking
1 Set
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 8
Rest
Est. 0 min
0 exercises
This day is empty
Day 9
Rest
Est. 0 min
0 exercises
This day is empty
Day 10
Chest / Arms / Shoulders
Est. 84 min
9 exercises
Walking
1 Set
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Behind the Back Wrist Curl
3 Sets x 8 Reps
Day 11
Back / Legs / Abs
Est. 81 min
9 exercises
Walking
1 Set
Back Hyperextension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Torso Rotation
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 12
Rest
Est. 0 min
0 exercises
This day is empty
Day 13
Rest
Est. 0 min
0 exercises
This day is empty
Day 14
Rest
Est. 0 min
0 exercises
This day is empty
