Illona Singh
General
Beginner
Machine strength
Plan Details
The Illona Singh routine by lerenzkelton is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Choose any 4 exercises per muscle group. 3 sets Reps: 12-10-8 Increase weight gradually per set. Remember to breathe.
Routine detail
Day 1
Core+ Chest
Est. 188 min
19 exercises
Dragon Flag
3 Sets x 8 Reps
Plank
3 Sets
Decline Bench Knee Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Stability Ball Jack Knife Push-Up
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Side Bridge
3 Sets
Bench Rotational Crunch
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Day 2
Quad Hams & Calves
Est. 189 min
15 exercises
Machine Squat
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 3
Back & Biceps
Est. 240 min
21 exercises
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Stability Ball Back Extension
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Spider Curl (Prone)
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Day 4
Shoulders
Est. 151 min
12 exercises
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Day 5
Tricep & Forearms
Est. 236 min
19 exercises
Bench Dip
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Three Bench Dip
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
