First Steps to Abs
General
Beginner
Machine strength
Plan Details
The First Steps to Abs routine by preacher2009 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
follow for first month
Routine detail
Mon
Chest and back
Est. 102 min
15 exercises
Machine Fly
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 20 Reps
Leverage Decline Chest Press
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Dumbbell One-Arm Row
1 Set
Machine Ab Crunch
3 Sets x 40 Reps
Back Hyperextension
3 Sets x 15 Reps
Air Bike
3 Sets x 25 Reps
Wed
legs and Shoulders
Est. 71 min
14 exercises
Bodyweight Step-Up
1 Set x 15 Reps
Dumbbell Bench Squat
2 Sets x 15 Reps
Smith Machine Shoulder Press
2 Sets x 12 Reps
Dumbbell Seated Alternating Shoulder Press
2 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Hack Squat
3 Sets x 8 Reps
Cable Rope Deltoid Row
2 Sets x 20 Reps
Cable Upright Row
2 Sets x 15 Reps
Weight Plate Front Raise
2 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
2 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
2 Sets x 15 Reps
Machine Lateral Shoulder Raise
2 Sets x 10 Reps
Fri
Arms, Abs and Calves
Est. 116 min
17 exercises
Cable Shoulder Extension
1 Set x 20 Reps
Cable High Pulley Tricep Extension
2 Sets x 1 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
2 Sets x 12 Reps
Bench Dip
1 Set
Dumbbell Zottman Curl
1 Set x 15 Reps
Preacher Curl Machine
2 Sets x 12 Reps
Cable One-Arm Preacher Curl
2 Sets x 15 Reps
Cable Rope Hammer Curl
2 Sets x 15 Reps
EZ Bar Preacher Curl (Close Grip)
1 Set x 20 Reps
Cable Kneeling Crunch (Rope)
1 Set x 45 Reps
Cable Crunch Kneeling Rotation
2 Sets x 20 Reps
Crunch
3 Sets x 50 Reps
Machine Calf Raise
1 Set x 50 Reps
Machine Seated Calf Raise
3 Sets x 50 Reps
Machine Calf Press
3 Sets x 50 Reps
Indoor Cycling
1 Set
