Positrain
General
Beginner
Barbell
Plan Details
The Positrain routine by boobie817 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 7
Day 1
Est. 37 min
12 exercises
Barbell Curl
1 Set x 6 Reps
Barbell Shoulder Press
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 6 Reps
Barbell Squat
1 Set x 6 Reps
Sit-Up
1 Set x 6 Reps
Smith Machine Toe Raise
1 Set x 10 Reps
Barbell Clean and Jerk
1 Set x 6 Reps
Barbell Shrug
1 Set x 6 Reps
Dumbbell Lateral Raise
1 Set x 6 Reps
Dumbbell One-Arm Front Raise
1 Set x 6 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 6 Reps
Dumbbell Fly
1 Set x 6 Reps
Day 8
Day 2
Est. 35 min
12 exercises
Barbell Push Press Behind the Neck
1 Set x 6 Reps
Barbell Reverse Curl
1 Set x 6 Reps
Barbell Upright Row
1 Set x 6 Reps
Barbell Side Bend
1 Set x 6 Reps
Deep-knee bends on toes
1 Set x 6 Reps
Barbell Reverse Curl
1 Set x 6 Reps
Barbell Front Raise
1 Set x 6 Reps
Barbell Deadlift
1 Set x 6 Reps
Dumbbell Seated Alternating Shoulder Press
1 Set x 6 Reps
Pullover with dumbbell
1 Set x 6 Reps
Bent over lateral with dumbbell
1 Set x 6 Reps
Leg Raise
1 Set x 6 Reps
Day 8
Day 3
Est. 34 min
11 exercises
Barbell Alternating Press
1 Set x 6 Reps
Barbell Tricep Extension
1 Set x 6 Reps
Barbell Good Morning
1 Set x 6 Reps
Barbell Hack Squat
1 Set x 6 Reps
Barbell Bench Press
1 Set x 6 Reps
Bent over twists with bar only
1 Set x 20 Reps
Dumbbell Alternating Bicep Curl
1 Set x 6 Reps
Lateral circles
1 Set x 6 Reps
Dumbbell One-Arm Row
1 Set x 6 Reps
Pull-up to waist
1 Set x 6 Reps
Dumbbell Concentration Curl
1 Set x 6 Reps
