Captain America
General
Beginner
Machine strength
Plan Details
The Captain America routine by lilgib1962 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Shoulders
Est. 35 min
5 exercises
Leverage Shoulder Press
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
5 Sets x 12,10,8,6,4 Reps
Leverage Machine Shrug
5 Sets x 12,10,8,6,4 Reps
Cable Upright Row
3 Sets x 8 Reps
Tue
Chest
Est. 31 min
4 exercises
Machine Fly
4 Sets x 10 Reps
Leverage Incline Chest Press
5 Sets x 12,10,8,6,4 Reps
Leverage Decline Chest Press
5 Sets x 12,10,8,6,4 Reps
Push-Up
4 Sets x 12 Reps
Wed
Legs
Est. 40 min
5 exercises
Machine Leg Press
4 Sets x 25,20,18,16 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Machine Calf Raise
6 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Thu
Arms
Est. 40 min
6 exercises
Dumbbell Alternating Bicep Curl
5 Sets x 12,10,8,6,4 Reps
Preacher Curl Machine
6 Sets x 12,10,8,6,21,21 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 12,10,8,6,20 Reps
Cable High Pulley Tricep Extension
4 Sets x 12,10,8,20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 10 Reps
Dip
3 Sets x 12 Reps
Fri
Back
Est. 31 min
5 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 12,10,8,6,4 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 12,10,8,6,4 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 15,15,12,12 Reps
Barbell Deadlift
1 Set x 5 Reps
