Routine - IIT Madras
General
Beginner
Machine strength
Plan Details
The Routine - IIT Madras routine by akshay_b is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
One day at a time
Routine detail
Day 1
Biceps and Back
Est. 62 min
7 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Treadmill Running
1 Set
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Day 2
Shoulder and Abs
Est. 44 min
7 exercises
Decline Crunch
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Shoulder Abduction
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Cable Crunch
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 3
Triceps and chest
Est. 46 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Rotational Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Day 4
Legs
Est. 38 min
6 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell 1/2 Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
