Lyk's workout
General
Beginner
Machine strength
Plan Details
The Lyk's workout routine by thomaslyk is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Biceps & triceps
Est. 80 min
12 exercises
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Thu
Legs and Shoulder
Est. 77 min
12 exercises
Machine Reverse Fly
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Front Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Sat
Chest and back
Est. 77 min
12 exercises
Dumbbell Bent-Over Row (Palms in)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Plank
3 Sets
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
