JPL Strength Training Starter Pack
General
Beginner
Machine strength
Plan Details
The JPL Strength Training Starter Pack routine by jplambertski is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
A full-body workout for the absolute beginner. Great for "Dad bods" looking to develop mad bods. All exercises are described on machines, but can be performed with free weights as well. (Get a spotter!) There is no prescribed cardio, but taking a 30-minute walk on rest days will aid in your recovery and promote overall health.
Routine detail
Day 1
Chest and Abs
Est. 81 min
13 exercises
Machine Ab Crunch
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Janda Sit-Up
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Plank
3 Sets
Machine Bench Press
3 Sets x 8 Reps
Dynamic Chest Stretch
3 Sets x 8 Reps
Day 2
Arms and Back
Est. 96 min
15 exercises
Dynamic Back Stretch
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Hammer Curl
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Day 3
Shoulders and Legs
Est. 89 min
14 exercises
Machine Deltoid Raise
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Machine Lateral Shoulder Raise
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
