big groups
General
Beginner
Machine strength
Plan Details
The big groups routine by olegbaranovskiy is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
pain
Est. 60 min
6 exercises
Hanging Leg Raise
4 Sets x 15 Reps
Weighted Pull-Up
5 Sets x 10 Reps
Dip
5 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Thu
upper
Est. 60 min
6 exercises
Hanging Leg Raise
4 Sets x 15 Reps
Dumbbell Incline Bench Press
6 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Sat
bottom
Est. 53 min
5 exercises
Machine Seated Calf Raise
4 Sets x 20 Reps
Assisted Hyperextension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 18 Reps
