Josh's SuperSick #GetRippedBeABeast Plan
General
Beginner
Machine strength
Plan Details
The Josh's SuperSick #GetRippedBeABeast Plan routine by pogle301 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Legs 1
Est. 105 min
11 exercises
Machine Seated Calf Raise
4 Sets x 25 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Indoor Cycling
1 Set
Barbell Front Squat
4 Sets x 11 Reps
Machine Leg Extension
3 Sets x 20 Reps
Barbell Squat
4 Sets x 11 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbell Split Squat
4 Sets x 10 Reps
Frog Jump
3 Sets x 25 Reps
Abs (Flutter,Crunch,Twists,SideLift)
1 Set x 100 Reps
Indoor Cycling
1 Set
Day 2
Push
Est. 105 min
11 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 11 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Fly 3 Level
6 Sets x 9 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Barbell Front Raise
3 Sets x 20 Reps
Abs (Flutter,Crunch,Twists,SideLift)
1 Set x 100 Reps
Treadmill Running
1 Set
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Legs 2
Est. 105 min
11 exercises
Indoor Cycling
1 Set
Barbell Romanian Deadlift
4 Sets x 11 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Front Squat
4 Sets x 11 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Dumbell Split Squat
4 Sets x 10 Reps
Frog Jump
3 Sets x 25 Reps
Abs (Flutter,Crunch,Twists,SideLift)
1 Set x 100 Reps
Indoor Cycling
1 Set
Day 5
Pull
Est. 93 min
11 exercises
Treadmill Running
1 Set
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Wide Grip Lat Pull Down
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 25 Reps
Dumbell 21s
3 Sets x 21 Reps
Abs (Flutter,Crunch,Twists,SideLift)
1 Set x 100 Reps
Treadmill Running
1 Set
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
