Full Body Break-In
General
Beginner
Machine strength
Plan Details
The Full Body Break-In routine by geoffalmstead is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Eccentric/Concentric contractions to help balance out muscle and build a stable core. Focusing on form and balance.
Routine detail
Day 1
Total Body 1
Est. 73 min
10 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Squat
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Quadricep Stretch
3 Sets x 15 Reps
Day 1
Stretch-Pre&Post
Est. 35 min
10 exercises
World's Greatest Stretch
3 Sets x 8 Reps
Assisted Squat
3 Sets
Single Leg Romanian Dead Lift
3 Sets x 8 Reps
TRX Chest Stretch
3 Sets
T, Y, W
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Scapula Pulldown/Pusllup
3 Sets x 8 Reps
Scapula Push-ups
3 Sets x 8 Reps
Scapula Rows
3 Sets x 8 Reps
Foam Roll-Back, Glutes, Calves, Quads, Hips
3 Sets
Day 2
Total Body 2
Est. 64 min
9 exercises
Barbell Bench Press
3 Sets x 15 Reps
Nosebreaker
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 15 Reps
Bulgarian Split Squat
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Smith Machine Reverse Calf Raise
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Day 2
Stretch-Pre&Post
Est. 31 min
9 exercises
Assisted Squat
3 Sets
Single Leg Romanian Dead Lift
3 Sets x 8 Reps
TRX Chest Stretch
3 Sets
T, Y, W
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Scapula Pulldown/Pusllup
3 Sets x 8 Reps
Scapula Push-ups
3 Sets x 8 Reps
Scapula Rows
3 Sets x 8 Reps
Foam Roll-Back, Glutes, Calves, Quads, Hips
3 Sets
Day 3
Total Body 3
Est. 64 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 15 Reps
Goblet Squat
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Bicycle Crunch
3 Sets x 15 Reps
Day 3
Stretch-Pre&Post
Est. 31 min
9 exercises
Assisted Squat
3 Sets
Single Leg Romanian Dead Lift
3 Sets x 8 Reps
TRX Chest Stretch
3 Sets
T, Y, W
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Scapula Pulldown/Pusllup
3 Sets x 8 Reps
Scapula Push-ups
3 Sets x 8 Reps
Scapula Rows
3 Sets x 8 Reps
Foam Roll-Back, Glutes, Calves, Quads, Hips
3 Sets
Day 4
Total Body 4
Est. 67 min
9 exercises
Barbell Incline Bench Press
3 Sets x 15 Reps
Barbell Overhand Bent Row
3 Sets x 15 Reps
Cable Upright Row
3 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Dumbbell Reverse Lunge
3 Sets x 15 Reps
Barbell Good Morning
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 15 Reps
Day 4
Stretch-Pre&Post
Est. 31 min
9 exercises
Assisted Squat
3 Sets
Single Leg Romanian Dead Lift
3 Sets x 8 Reps
TRX Chest Stretch
3 Sets
T, Y, W
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Scapula Pulldown/Pusllup
3 Sets x 8 Reps
Scapula Push-ups
3 Sets x 8 Reps
Scapula Rows
3 Sets x 8 Reps
Foam Roll-Back, Glutes, Calves, Quads, Hips
3 Sets
