normal
General
Beginner
Machine strength
Plan Details
The normal routine by nina.shearer is a 11 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
chest
Est. 240 min
15 exercises
Jump Rope
4 Sets
Push-Up
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Indoor Cycling
3 Sets
Rowing
3 Sets
Elliptical Training
4 Sets
Treadmill Running
4 Sets
Tue
bi tri
Est. 240 min
19 exercises
EZ skull crushers
3 Sets x 10 Reps
EZ bar tricep press
3 Sets x 10 Reps
EZ bar low bicep curl
3 Sets x 7 Reps
EZ bar high bicep curl
3 Sets x 7 Reps
EX bar complete bicep curl
3 Sets x 7 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Indoor Cycling
3 Sets
Jump Rope
4 Sets
pull up hang
3 Sets
Walking
4 Sets
Treadmill Running
4 Sets
Wed
hams quads
Est. 240 min
14 exercises
Jump Rope
4 Sets
Smith Machine Squat
6 Sets x 10 Reps
Barbell Clean Deadlift
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Rowing
3 Sets
Elliptical Training
4 Sets
Indoor Cycling
4 Sets
Thu
back calf
Est. 240 min
19 exercises
Jump Rope
4 Sets
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
dumbbell pull over
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Rowing
3 Sets
Indoor Cycling
3 Sets
Fri
shoulders abs
Est. 240 min
22 exercises
Elliptical Training
4 Sets
Jump Rope
4 Sets
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated Alternating Reverse Fly
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Dumbbell Incline Shoulder Raise
3 Sets x 8 Reps
Dumbbell Alternating Press (Palms In)
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Leverage Machine Shrug
4 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Stability Ball Medicine Ball Sit-Up
3 Sets x 8 Reps
Medicine Ball Throw (Stability Ball)
3 Sets x 8 Reps
Plank
3 Sets
Indoor Cycling
4 Sets
Walking
4 Sets
Sat
Heinz 57
Est. 240 min
12 exercises
Elliptical Training
4 Sets
Indoor Cycling
4 Sets
Jump Rope
4 Sets
Treadmill Running
4 Sets
Walking
4 Sets
Rowing
4 Sets
Smith Machine Split Squat
4 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
push up leg cross over
4 Sets x 10 Reps
spider crawl
4 Sets x 10 Reps
Machine Assisted Dip
4 Sets x 10 Reps
Smith Machine Squat
4 Sets x 10 Reps
Sun
Tri cep 2x
Est. 240 min
16 exercises
Jump Rope
4 Sets
EZ bar nose crushers
3 Sets x 10 Reps
EZ skull crushers
3 Sets x 10 Reps
EZ behind the head extensions
3 Sets x 10 Reps
EZ bar tricep press
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
pull up hang
3 Sets
Wrist Roller
3 Sets x 10 Reps
Rowing
3 Sets
Boxing
4 Sets
Elliptical Training
4 Sets
Sun
bis 2x
Est. 240 min
11 exercises
Elliptical Training
4 Sets
Indoor Cycling
4 Sets
Jump Rope
4 Sets
Rowing
4 Sets
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Band Cross-Over
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Sun
Hams 2x
Est. 240 min
10 exercises
Elliptical Training
4 Sets
Indoor Cycling
4 Sets
Jump Rope
4 Sets
Rowing
4 Sets
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Barbell Clean Deadlift
4 Sets x 10 Reps
Smith Machine Squat
4 Sets x 10 Reps
Sun
back 2x
Est. 240 min
11 exercises
Elliptical Training
4 Sets
Indoor Cycling
4 Sets
Rowing
4 Sets
Jump Rope
4 Sets
Barbell Pullover
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Any
booty
Est. 47 min
6 exercises
Prisoner Squat
1 Set
Barbell Hip Thrust
3 Sets x 10 Reps
Lying side leg lifts
4 Sets x 10 Reps
clams
4 Sets x 6 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Glute Kickback
4 Sets x 10 Reps
