Shortcut To Size
General
Beginner
Machine strength
Plan Details
The Shortcut To Size routine by collazo2 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Fit Routine Beginner
Routine detail
Mon
shortcut to size:phase 1
Est. 106 min
14 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Indoor Cycling
1 Set
Machine Ab Crunch
3 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 12 Reps
Tue
shortcut to size2:phase 1
Est. 61 min
10 exercises
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Tue
shortcut to size:phase2 week6 day37
Est. 102 min
13 exercises
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Indoor Cycling
1 Set
Wed
shortcut to size3:phase 1
Est. 99 min
12 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Cable One-Arm Reverse Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Bench Hip Thrust
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Plank
3 Sets
Indoor Cycling
1 Set
Cable Wrist Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Wed
shortcut to size:phase2 week6 day39
Est. 94 min
12 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Smith Machine Upright Row
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Indoor Cycling
1 Set
Thu
shortcut to size: phase2 week6 day40
Est. 85 min
10 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Bench Hip Thrust
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Plank
3 Sets
Indoor Cycling
1 Set
Thu
shortcut to size4:phase 1
Est. 107 min
15 exercises
Leverage Decline Chest Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Leverage Chest Press
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Smith Machine Incline Tricep Extension
3 Sets x 10 Reps
Smith Machine Reverse Bench Press (Close Grip)
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 10 Reps
Machine Hammer Curl
3 Sets x 10 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Smith Machine Bicep Curl
3 Sets x 10 Reps
Plank
3 Sets
Running
1 Set
