Tone Deaf
General
Beginner
Machine strength
Plan Details
The Tone Deaf routine by purplephantom is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Back and Bicep
Est. 53 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Wed
Legs
Est. 43 min
7 exercises
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Fri
Chest and Tricep
Est. 58 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
