Beginner Core and Strength
General
Intermediate
Barbell
Plan Details
The Beginner Core and Strength routine by zak2 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 3 day/week workout designed to build core muscle groups.
Routine detail
Day 1
Chest and Back
Est. 75 min
13 exercises
Barbell Bench Press
4 Sets x 15,12,10,8 Reps
Barbell Incline Bench Press
4 Sets x 15,12,10,8 Reps
Dumbbell Fly
4 Sets x 15,12,10,8 Reps
Dumbbell Incline Fly
4 Sets x 15,12,10,8 Reps
Cable Seated Row
4 Sets x 15,12,10,8 Reps
Dumbbell Bent-Over Row
4 Sets x 15,12,10,8 Reps
Machine Lat Pulldown
4 Sets x 15,12,10,8 Reps
Barbell Deadlift
4 Sets x 15,12,10,8 Reps
Barbell Good Morning
4 Sets x 15,12,10,8 Reps
Air Bike
3 Sets x 30 Reps
Crunch
3 Sets x 25 Reps
Stability Ball Hundreds
3 Sets x 15 Reps
Stability Ball Leg Lift
3 Sets x 15 Reps
Day 2
Legs
Est. 63 min
9 exercises
Barbell Deep Squat
4 Sets x 15,12,10,8 Reps
Barbell Lunge
4 Sets x 15,12,10,8 Reps
Machine Leg Extension
4 Sets x 15,12,10,8 Reps
Machine Seated Leg Curl
4 Sets x 15,12,10,8 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 25 Reps
Decline Oblique Crunch
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 25 Reps
Day 3
Shoulders Arms and Abs
Est. 94 min
14 exercises
Barbell Clean and Jerk
4 Sets x 15,12,10,8 Reps
Barbell Shoulder Press
4 Sets x 15,12,10,8 Reps
Dumbbell Upright Row
4 Sets x 15,12,10,8 Reps
Dumbbell Lateral Raise
4 Sets x 15,12,10,8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15,12,10,8 Reps
Barbell Curl
4 Sets x 15,12,10,8 Reps
Dumbbell Concentration Curl
4 Sets x 15,12,10,8 Reps
Dumbbell Hammer Curl
4 Sets x 15,12,10,8 Reps
Dip
4 Sets x 15,12,10,8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15,12,10,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15,12,10,8 Reps
Decline Bench Ab Reach
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 50 Reps
Stability Ball Oblique Curl
3 Sets x 50 Reps
